Have you already joined the running phenomenon? Have you been running for several days but have a lot of unanswered questions? Here are the 15 keys to start running from scratch.
First of all, our most sincere congratulations on the step you have taken. A new world has opened up for you to discover with both highs and lows, but running will become your turning point.
Secondly, don't worry if you have doubts, it's logical and normal. We have made it our mission to try to help you through your introduction to the world of running. Here are 15 principles that you should not lose sight of during your first steps as an amateur runner.
The 15 basic RUNNEA commandments
It's always easier to start running with someone else. If you haven't taken your running shoes out for a long time, your first few outings may be a bit of a struggle. In the RUNNEA ACADEMY app, you'll find personalized training sessions from the best sports specialists. In addition, you can train and regain motivation with the virtual challenges that we are releasing weekly. What are you waiting for?
Start running in progression
Whether or not you are in excellent physical shape, with the motivation to embark on a new personal challenge it can sometimes be difficult to take it easy in your first running sessions. However, the recommendation is to take it one step at a time, without rushing. It is necessary to take some time to adapt and establish a training plan before starting to run, however basic it may be. Your enthusiasm and your desire to run miles can turn against you, either in the form of injury or in the form of demotivation, just as quickly as you became motivated to start running.
- You may be interested in: running test, key to monitoring your sporting progression.
Prioritize training time
Focusing on time rather than on the number of kilometers you can manage to run is a great strategy for the runner who is just starting out. The mission is to set yourself a continuous running time, and increase the number of minutes each week of training. You will later reach a point where you will be able to think in terms of distances and kilometers. The leap to participate in your first amateur race is getting closer and closer.
Walking or running?
And why not both at the same time? Especially for all those people who are not used to physical exercise, interspersing minutes of walking with minutes of running is an ideal way to increase and build endurance, and even helps prevent injuries. As you progress, you can increase the duration of the continuous running intervals.
- You may be interested in: The 15 best cushioned walking shoes.
Set a goal
Regardless of the size of the goal, having a goal to reach will give you the motivation you need to get out and run. No excuses.
Create an individualized training plan
Running should be on your agenda as a daily habit or routine. Plan how often - how many times a week - and when you would like to run, and then try to stick to it. Be aware that your training is the foundation for reaching your goals.
If you need extra motivation, try virtual races. This format, which was made popular during the pandemic, is here to stay and has also become a great resource to help runners meet their training goals in a more fun and bearable way.
Adequate equipment
It may not seem like it, but this is a very important section. It is not necessary to have the latest running gear and accessories, but you should pay attention to certain aspects and have clear criteria. This investment should start with the purchase of a good pair of running shoes. It is essential to know what type of footprint you have - neutral, supinator or pronator - to know what type of cushioning you need. Specialized stores offer these footprint analysis services.
- You may be interested in: How do I know if I am a supinator runner and which running shoes to buy?
Training log
You may think it's ridiculous and that it doesn't do you any good, but, in addition to helping you stay motivated, keeping a detailed training log will allow you to analyze your progress. This will help you to improve and correct different aspects of your fitness.
Warm-up and cool-down exercises
Regardless of how many miles you run and how long you are running for, warm-up and cool-down exercises will help you avoid major problems or injuries. Warming up is essential to avoid pulling muscles, while cooling down will help you avoid stiffness during the days after your session.
A gentle jog, or even walking briskly for a few minutes, is enough to warm up. Dynamic stretching is the best way to cool down your muscles after running.
Gym sessions
Developing lower body strength is crucial for every runner. The repetitive mechanics of each stride put a lot of stress and pressure on your joints, which is why it's important to strengthen your legs. There are many exercises that you can perform, from squats or flexor exercises to yoga postures. Even consider adding an extra cardio session in the form of cross-training.
Working the abdomen
If it is essential to have a well-developed and well-worked lower body, it is no less important to strengthen the abdominal area to become a strong runner. This is where strength is generated and determines your running form. Running well will save you from more than one injury. Although exercises that work the core typically target the abdominals, you can also opt for disciplines such as pilates and yoga. These are more bearable and will allow you to stretch your muscles at the same time.
Obligatory rest days
This is a maximum that you should exert yourself, even when you first start running. Your muscles need time to repair and replenish the energy expended during physical activity. The purpose of rest days is none other than to avoid dreaded injuries, so the formula you can put into practice is to alternate training days with rest days. And we do not say this just because you are a beginner; professional athletes also have scheduled days of inactivity in their training plans.
- You may be interested in: Recovery runs and rest days: why are they so important?
Stay well hydrated
Drinking before, during and after training is a principle you are obliged not to overlook. It's a must. However, it is not a question of drinking in large quantities. It is best to stay hydrated in small sips throughout the day.
It is usually advised to drink a lot of water in the two hours prior to a training session or race; during the session you can carry a small bottle of water or make a small stop along the way to drink from a fountain, always taking small sips. Once at home, recover the lost liquid. Water is the best option, but isotonic drinks provide mineral salts. Finally, remember not to wait until you are thirsty to drink.
Controlled nutrition
Nutrition is another area that every athlete should consider with the utmost care. It is not necessary to impose a strict diet on yourself, but a healthy and balanced diet will be the fuel you need to get your engine running.
Your daily menu should contain a combination of carbohydrates, proteins, fruits and vegetables. And if possible, try to reduce your consumption of fatty products and sugars. With all this, your diet will be based on the following pillars: breakfast, lunch and dinner, plus two snacks between meals: the first, as a mid-morning snack, and the other at mid-afternoon.
Did you know that at RUNNEA ACADEMY you also have an individualized nutritional plan?
Running in a group
If you really lack motivation, find it hard to put on your shoes or feel like you are too lazy to go running, the trick that will not fail you is to run with friends, family or even by joining a running club. Social networks and forums are a very powerful tool to locate and connect with like-minded people, so take advantage of them. Not only will you stay fit, but you'll also expand your circle of friends. Two birds with one stone.
Technology, a good ally
With your smartphone in hand, you can take advantage of the advanced technology that exists in the running world. A host of mobile applications will help you progress as a runner with training plans and detailed statistics of all your sessions. Just check out our list of apps and start trying them out. There are plenty of names and features, so you'll never get bored.
You may be interested in
Read more news about: Running Training
