Find out what is needed to start working safely. Avoid problems and injuries
Run for beginners It is not such as simple as it seems. In general, people begin in sports with the simple goal of losing weight or maintaining physical fitness. In such cases, it is essential to have a basic knowledge of sport and understand that it is not enough to exit instinctively. This, in addition to hindering the conquest of the initial objective, can still damage the health of the practitioner and even end up in injuries, which is terrible.
To prevent this from happening, it is necessary to respect management techniques and perform a series of previous care. According to the physical educator Thais Ghendov, there are six key tips for those who want to start the practice of sport. Take a look at the real running guide for the beginners that the expert separated:
1 – Have you ever been to the doctor?
Yes, who gives the initial release – or at least should give – is the doctor. It will require some exams to evaluate your health and decide if you are able to practice intense physical activity. Jumping this step is to shoot in the dark and leave a room for the appearance of unpleasant surprises in the future.
2 – Be careful with the muscles
After receiving the doctor’s approval, looking for a physical educator to start the work of muscle strengthening. Your body needs preparation to receive the impacts and wear provided by the tender. According to the Thai, in addition to participating in a bodybuilding gym, it is also possible to tone the body with home exercises, such as squats, for example.
3 – Learn the correct race movements
With the updated physical part, cognitive and mechanical problems have come to work. For this, investing in educational exercises. “They work like a dance: first, we take the steps of every part of the song, so we train each several times and, finally, we have joined everything to create the choreography”, explains Thaiis.
A good example, according to the coach, is synchronize the movements of the right leg with a left arm and at the same time, the left leg with the right arm. It starts slowly and gradually increases the speed until it becomes a race.
4 – Choose a suitable sneaker for the race
Also check what your type of steps is. There are some domestic tests, however, the most reliable method is to look for an orthopedic doctor, so that they evaluate correctly how your feet usually touch the floor. With this information in hand, choose compatible sneakers. In this way you will avoid discomfort and injuries.
5 – Have regularity
According to the Thai, the ideal is to exercise at least three times a week. This includes strengthening work, educational exercises and the breed itself. The important thing is not to lose concentration and maintain the frequency of activities, even if it is difficult at the beginning.
6 – The progression is gradual
After making all these steps from the driving for beginners, you will be ready to evolve further into sport. But, calm down. To achieve daring goals, which include longer distances and an intense rhythm, it takes time and patience. The coach’s recommendation is to bet on small training, running intervals, walking and resting. It is also possible to alternate between treadmills and road.
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.
