Starting to run from scratch is probably one of those desires that remain in the trunk of good intentions every year. Seeing a street race or meeting someone who runs on a regular basis and hearing how good it feels, is often the spark that ignites the fuse of running in a person. That's why many people decide to start running out of healthy envy of those they know who run regularly.
However, when we decide to take this step and start running from 0 we see that the thing is not as nice as our friends tell us and maintain a continuous jog seems an impossible task: feeling of suffocation, leg pain, inability to keep running beyond a few meters ....
If this is your case, don't worry, we are going to give you the keys to avoid the main mistakes of the beginner runner.
As a coach I meet almost every day people who want to start running and for lack of poor planning end up abandoning the first few weeks. That's why today I bring you my maxims to start running from scratch without pressure. I assure you that you will not give up
The beginner runner's maxims
Take note runneante, because we are going to give you 12 tips to keep in mind before putting on your Running shoes. If you're not a novice runner, it's always interesting to review them, isn't it?
We shouldn't jump into running from the first second of the session.
Although it may seem strange, the first thing to do to start running is to start walking. Let's explain this a little better, if we do not usually run it is best to start walking the first 10 minutes of the session. If in addition these 10 minutes are made in progression (from slower to faster), much better. The last minutes of this warm-up should be somewhat demanding (> 6 km/h).
This will help us to activate our cardiovascular system and prepare our muscles for the race.
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Choose the right running shoes for you
It is very important to wear appropriate footwear, as it is your feet that will suffer the consequences of inappropriate footwear as the kilometers and days go by. Knowing what type of footprint you have (neutral, pronator, supinator) will help you find the ideal shoe, as well as the type of runner you are. Don't forget a good technical sock, which will help you avoid blisters or chafing.
Strength training is non-negotiable, especially for beginners.
Strength training is a must for every athlete, but for beginners it is essential. Through this type of work we try to improve the contractile capacity of our muscles, preparing our musculoskeletal system to support and generate the necessary tension in each stride.
In addition, this type of training will minimize the risk of injury and may help to improve some aspects of our future performance. At the same time, it is necessary to remember that strength training does not necessarily involve working with weights or external overloads; in the initial stages of the plan, working with body weight or with rubber bands can be very interesting.
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Alternating running with walking is not a sin
Even though we may want to run for a long period of time, one of the easiest and most desirable ways to get started in running is to alternate running with walking. .
Normally we start by alternating short periods of jogging (2 minutes) with active breaks to allow us to partially recover. The duration of this pause can vary and will become shorter and shorter as your fitness improves. .
Therefore, a gradual progression is necessary, combining a longer running time with a shorter walking break.
Alternate stimuli between sessions
Although our ultimate goal is to run continuously and without great fatigue, we must understand that not all sessions should be running sessions. This will give variety to the training process and allow us to motivate ourselves, if we always do the same thing we will end up getting bored.
Doing stairs, strength work, running technique, etc. will give variety to the sessions and the process will not be so monotonous, in addition to producing great benefits.
Resorting to the help of an individualized training plan helps you not only not to lose motivation, but also not to get injured. At RUNNEA ACADEMY we help you from the moment you start running until you make the leap to asphalt or trail races10k, half marathon, marathon...).
Try not to compare yourself with anyone
We all know cases of people who did not run and in a short time they progress a lot. This is not usually the general trend of the initiation process, since the desire to progress a lot and very fast implies a high risk in the form of injury.
Therefore, make sure you have a good plan, with realistic goals that are adapted to your progression. Each person evolves differently, so do not compare yourself with others, as this could lead to excessive pressure and lead you to make bad decisions.
Stick to your plan and be patient, everything comes if you are advised by a professional.
The key is consistency
Do not look for miracle workouts or plans that promise you to run without fatigue in less than two weeks. The reality is that success depends on a high percentage of constancy and persistence . Without these, it is practically impossible to make progress in training.
Although many of the above premises may seem obvious, it does not hurt to remember them as we sometimes lose sight of them due to an eagerness to make rapid progress.
A return to calm is necessary
After a demanding session, it is advisable to dedicate the last few minutes of the session to lowering your heart rate and promoting recovery for the next session. A jogging at low intensity will help the lactate re-melting, helping to face future workouts in better conditions.
If necessary, we can include in this period various stretches that help the muscles to lower the tension, favoring the recovery of this.
At the same time, this return to calm or cooling down will help to recover muscle tone and may provide a good opportunity to analyze the training.
Don't get into it with other runners
Try to avoid the temptation to run fast, as it's no use if you barely complete 20 at that pace. If you are overtaken by another runner, do your own thing, pace yourself and complete your training. Training well means completing the workout, not doing half the workout but faster.
The success of the plan depends on the compliance with this, if you start to deviate from the intensities or durations marked by this it will be difficult to achieve the proposed goal.
Invisible training, your great ally
Obviously, to improve we must train, but it is as important to train correctly as to have a rest according to it. In other words, if you train too much and rest too little, the result will be poor performance.
Sometimes, our desire to progress and race leads us to make bad decisions. If we start from 0, scheduling two days of running in a row will not be a good option. We have to recover between sessions, otherwise overload injuries will prevent us from progressing. Do not let the desire to progress become a short-term brake in the form of injury.
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Disconnect, it's your time
Take your training time as your time of day. A time that is for you and no one else, away from routines, problems and ties. This will increase your motivation and will make you arrive at that time of day with a lot of desire to overcome the training.
Enjoy some time for yourself
Nothing in this life is an obligation. You have to enjoy what you do, and if you don't enjoy it, it is difficult to continue. You have to enjoy running day by day.
So now you know. Starting to run requires certain requirements for the experience to be satisfactory and get those feelings that you've heard so much from other runners. Follow our advice and enjoy the madness that is running.
The beginner runner's maxims
The beginner runner's maxims
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