Want to start running? See 5 things you need to do

The professional highlights the essential tips for beginners in this sport

Although it is a democratic sport, for start running There are some important points you need to pay attention to before starting the activity.

Road running is a sport that is gaining a growing number of fans, especially thanks to its benefits, such as reducing body weight and increasing respiratory capacity.

“Road running is the mother of all sports. All the foundations are started through the stimulation of aerobic activity, the movement itself,” explains the physical education professional. Carlos Felipe Albuquerquedirector of the Runners Club running club.

For those who want to start taking their first steps in sports with confidence and professional guidance, the teacher presents five fundamental tips. Watch!

Advice for those who want to start running

Medical/physical evaluation

Procedures that provide important information regarding the metabolism, hormones and physical condition of the individual, for example to evaluate the general health conditions of the person who will start practicing sports.

Nutritional assessment

It is essential to prescribe an adequate and balanced nutritional program, which will favor the continuation of the activity. A well-nourished individual is adequately prepared to carry out the activity.

Suitable equipment

Lightweight, comfortable sneakers that have adequate cushioning to withstand impacts and prevent injuries to the knees, hips, tibia, and fibula (leg bones that form the “shin”), especially for people who are overweight or have some type of joint injury. It is also advisable to wear light, comfortable clothing that is appropriate for the activity, as well as hats and visors to protect yourself from the sun.

Progressive advancement

The first three weeks with 30-minute walks, increasing to 45 minutes and then 1 hour of continuous and moderate walking, are the initial steps. After this period, the phase of light running begins, with jogs interspersed with walks: jogs of 2 to 3 minutes in the first week, 2 to 5 minutes in the second week and so on, evolving depending on the perception of effort. These basic recommendations are aimed at people who wish to undertake physical activity without professional supervision.

Professional support

By joining a running club, the person practicing sports will have professional assistance, physical structure, safety and personalized training, ensuring better performance in sports.

Source: Terra

Ben

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.