Many times, the beginners of the race end up making some mistakes, but here you will find the perfect advice not to cross it
Although many elaborate and different training sessions always come and become fashionable, the most quick sport in 2024 was much simpler: the race. According to the Strava application data, this mode has increased by 109% in the number of professionals in the country and it is no wonder!
After all, the practice has several benefits, such as an improvement in cardiovascular health, the strengthening of muscles, weight control and stress reduction and the risk of chronic diseases. However, be careful that something done to improve health does not end to cause injuries. Beginners, mainly, can make mistakes that lead to this.
“At the beginning the corridors, the most common injuries are the muscles, the subconal bone edema and the stress fractures, which often occur because the individual has an impact activity for which he is not yet prepared or conditioned”, explains the orthopedist Dr. Marcos Cortelazo, the knee and the specialist sports traumatology and a member of the Brazilian society of Ortopedic and traumatology and traumatology society (Sbotoggio.
So, if you want to start running without endangering you, it is important to avoid some errors for beginners so as not to hurt you, like the 4 that experts lists below:
So excited
Especially among beginners, excitement is very common. They start practicing, in taste for the activity and they already want to perform a marathon or run every day without any preparation or training strategy.
“This is a big mistake, since often leads to injuries. The ideal is to start performing small distances and resting between the racing days. Rest is fundamental because the bone and the joint structure cannot have a continuous impact. Furthermore, after the practice, the muscles are tired with the accumulation of lactic acid, so the performance will not be so good if you try to run soon after”, says the doctor.
It is recommended to have, on average, two days of rest between the races. “At the beginning, it is useless to run 15 km. A good base to start is about 4-5 kilometers and then gradually make progression,” recommends.
Do not heat
You can’t start running without preparing before. “Heating is important for an increase in the flow of blood to muscle structures and a circulation of the synovial fluid, which immersed and nourishes the cartilage. It also serves to regulate the breath and heart rate”, the orthopedists details.
This elongation can be from 10 to 15 minutes. For this you can start with a slight walk before trotting and running.
Using inadequate sneakers
Sports sneakers are not all the same, let alone be chosen only by aesthetics. “Footwear should offer stability, have an adequate size for your foot and, of course, be comfortable. Even sneakers should be lighter and have a more sophisticated damping system,” says dr. Marcos.
He explains that it is also important to pay attention to the life of tennis, which depends on issues such as the frequency of use, the distance traveled, the surface in which it is used, the weight of the corridor, the quality of damping and even individual biomechanics.
“Overall, it is estimated that a running sneaker will last about 480 to 800 km. The impact rate of a corridor begins to extend with 65% of the life suggested and extended dramatically after 110%”, details the doctor. The signs that indicate the end of a life of tennis include unique wear, loss of damping, change in the pisada motif and aspect of discomfort or pain.
Ignore the signs of the body
Finally, always pay attention to the signs that your body gives during the race. “Keep an eye on signs such as fatigue, headache, muscle or joint pain, which can indicate that the rhythm is inappropriate, there has been no right rest or there is no condition that gives the race for the race,” says the expert.
In case of pain, interrupt the practice and pay attention to the evolution of pain. “The pains that do not spontaneously regress are a sign of alarm. In these cases, it is essential to seek an orthopedist as soon as possible to undergo an evaluation and receive the appropriate diagnosis and treatment”, concludes dr. Marcos Cortelazo.
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.
