Have you ever thought about street racing and didn’t know where to start? We separate some tips to help you!
Road racing is a sport that attracts the attention of many people. After all, besides being accessible to all audiences, it brings many health benefits. However, that doesn’t mean you can just buy a new shoe and start running. There are some points to pay attention to before starting the practice to enjoy the benefits to the fullest. In this article, you’ll understand more about road running, what the benefits are for your health, and how to prepare yourself for taking up the practice. Enjoy the reading!
What is road racing and how did it come about?
Whether it is gender, age group or social class, the diversity of street racing audiences and practitioners is immense. With new fans every day, it’s one of the most democratic sports there is. The two main road running events are the half marathon and the marathon. They are popular participation events, including involving top athletes alongside hundreds or thousands of amateur runners. Dating back to 776 BC, the first event of the first Olympic Games was a foot race. In 490 BC, a Greek soldier named Pheidippides is said to have raced from Marathon to Athens, Greece, to bring news of a military victory against the Persians at the Battle of Marathon. Although there is no evidence of this fact, it was he who powered the marathon we know today. With the official distance of 42.195 metres, it is one of the longest, most difficult and most exhausting tests in athletics. Since then, it has been a popular and easily accessible practice for most people, forming part of the set of athletic practices and triad of Triathlon, along with swimming and cycling. Currently, the International Federation of Athletics Associations (IAAF) defines official distances ranging from 5 km to 10 km.
What are the types of racing?
To the curiosity of many, there are other types of running than road running or treadmill, with huge fans around the world. Other modes include: Mountain running: with ascents and descents along the route, mountain running varies distances based on sea level (minimum accumulated altitude), therefore, it is not a static practice, much less linear; Trail running: characterized by bringing challenges with nature, trail running is more intense than mountain running. This is because the practice takes place on trails, woods and even beaches, this modality is open to all runners and distances can vary from 5km to 100km in distance. track racing: Track running is one of the most traditional forms of track and field and running. It is done on the track, with fixed and demanding challenges.
What are the main precautions before starting?
There are some precautions to take before road racing. An evaluation with a doctor, for example, is essential for an analysis of the body’s health. When done correctly and with professional follow-up, it is possible to run for many years. Additionally, techniques that work together for healthier running include:
- Warm up the muscles;
- Balance between walking and running;
- Leave your arms loose and, consequently, your shoulders;
- Know the limits and increase the pace little by little.
It is also essential to think about the question of food. Having a balanced diet is very important for better performance.
What are the ideal sneakers to start running on the road?
There are specific running shoes and other variations such as weight, foot shape, technologies and materials used should also be considered. With regards to weight, for example, more overweight people report feeling more comfortable wearing athletic shoes that have more cushioning and higher soles. This is also a great bet for beginners, as they are still adjusting to the impacts caused by exercise. Those who have been running for longer and have a lower weight may feel more comfortable in simpler, less cushioning and consequently less heavy shoes. Athletic shoes used for running should not be the same as those used for other types of physical activity, as they have different specifications. When using footwear that does not meet these requirements, there is a risk of injury.
What are the benefits of road racing?
Practicing road running is beneficial to your daily life. The increase in physical condition and the improvement of the disposition for daily life are some of the results perceived with the activity. The main benefits of this modality include improving the immune and respiratory systems, reducing the risk of cardiovascular disease and stroke, as well as promoting better blood pressure control. Plus, there are the benefits for your mental health. It’s quite normal that road running can reduce stress symptoms and bring other benefits as well, such as better quality sleep and even minimizing anxiety.
Running outside or on the treadmill?
For those who are starting out, the advice is to carry out a test outdoors and on the treadmill, and then choose which mode is the most pleasant. The ideal is to start where you can. When running outdoors, more energy can be expended. This happens because the course may contain uneven terrain, wind resistance, among other variations that make the effort greater. However, at the same time, it requires more joints to prevent injuries from occurring. The great advantage of running outdoors is the well-being that this run will give you, because while you practice physical activity, you also enjoy the landscape that surrounds you. On the other hand, it requires more attention due to space variants. Also, it is possible that the weather is not very favorable, which could hinder your performance. When you run on the treadmill, you are in a controlled and secure environment on a smooth “path”. Energy expenditure on the treadmill can be compensated for by using a higher incline and higher speed.
How to prepare for road racing?
Proper sneakers, light clothing and the desire to get started are the basis of everything. But running, although a deceptively simple activity, requires a certain amount of care and discipline in order for it to go smoothly. First of all, the most recommended measure for runners is that they perform exercises with weights and resistance for 30-40 minutes, alternating between the two modalities. Resistance exercises are very important because they help strengthen the bones during the run, while weight exercises prepare the skeleton to support the entire body weight (which will increase during a climb, for example). It is always important to take care of food. If the runner is overweight, this mass of fat will damage bone support, causing more fatigue and even injury. A balanced and balanced diet is essential, as we have seen. It is always important to underline that practitioners and especially those wishing to become road runners should never forget to examine their personal risk factors. For example, cases of rheumatoid arthritis or osteoporosis in the family should be analysed, as well as rheumatism or fractures that occurred in the recent past. These events can cause pain and other problems during sports. Also, it might be interesting:
Have a sports consultancy company as an ally
Sports tips may be the most important tip for athletes just starting out. The professional will adapt the training according to your reality, teaching you the correct techniques. Counseling is also essential for athletes seeking high performance. After all, running isn’t enough to complete a marathon. It takes preparation, awareness and a lot of knowledge.
Be open to adaptations
Running down the street requires attention to body signals. So, don’t think that going out running at high speed, all training, is what will bring evolution. It is important to progress and know the technique and, for this, it is necessary to be open to adaptations. To function well, your body needs to be adapted to the type of training, so forget how many kilometers you’re running and what your average running speed is. In the beginning, focus on having the willpower to train and stick with it.
Seek help from other professionals
Finally, it is also important to have other professionals in the process of adapting and evolving into road racing. Become a nutritionist to provide a food menu based on your goals, a physical therapist to help you with your recovery, and even a psychologist to help you overcome frustrations over the course of challenges.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
