Running is not a very polite sport. If the preparation for running is not taken seriously, you can suffer unpleasant injuries and damage your health. However, regular physical activity is very necessary. Smartly, they can protect against serious health problems, such as reducing the risk of hypertension, type 2 diabetes, heart disease, high cholesterol.
Physical activity keeps the body toned, can help reduce stress, improve sleep, provide positive emotions. There are many benefits and all you have to do is choose the type of physical activity to focus on. When running straight, you need to consider many factors in order for the run to give the expected result. In addition, beginners are advised to start not running, but walking at a brisk pace, because the body is not immediately ready for running.
It is useful to make sure that everything fits the cardiovascular system. It would be best to do a bike ergometer, after which your doctor, physiotherapist or trainer could recommend which aerobic exercise is desirable and what is the maximum allowable heart rate during exercise.
A good helper – a heart rate monitor
Great if a potential runner has a heart rate monitor, such as a bracelet or watch, that allows you to monitor your heart rate. Pulse rate is a guide to physical activity – a low heart rate gives the green light to increase the load, while a fast heart rate can be dangerous – a sign that the load needs to be reduced. Monitoring your heart rate is extremely important so that you do not harm your body and make your workout as effective as possible.
The green or safe area of the heart rate is calculated by taking the maximum allowable heart rate at the relevant age. Maximum heart rate = 220 – age of the runner. The safe limit for beginners is up to 70% of this number. For example, for a healthy forty-year-old, the maximum heart rate is 180, but the maximum safe zone is 126 heartbeats per minute. When you start training, your heart rate can quickly reach the maximum allowable limit, but you should try to reduce the load to be in the safe zone. You can run slowly, following both your heart rate and your well-being. The body will get used to the load within one to two months. Then the load can be increased and the safe zone will already be up to 85% of the maximum heart rate.
An overweight person should not run, it would be better to go at a fast pace and start running only when the weight is no longer above normal. If the heart rate is very fast during training, it is recommended to reduce the heart rate so as not to overload the heart.
Course and stop
As running and, in particular, doing it without proper preparation can lead to muscle and joint injuries, you should see a specialist (physiotherapist, podiatrist, orthopedist) to evaluate your gait and posture before you start. training. Wearing shoes indicates the wrong step. It is known that walking and running involve all the muscles of the legs. Sometimes the cause of wrong gait is weak muscle groups Then they need to be trained first.
On the other hand, the correct posture of the body is possible only if the muscles of the corset hold the spine in place. If they are weak, it will take at least two months to strengthen them and the abdominal muscles must continue to train even after training.
Shoes and suitable clothes
Before you start training, it is important to buy the right shoes. The main rule – should be comfortable and suitable for the type of training, so – running shoes with good shock absorption. Studies have shown that it is especially important to monitor their use and change shoes every 500 to 800 kilometers, because after this use (regardless of the type of footwear) they lose up to 50% of their ability to absorb vibrations.
You should not delay the start of training just because the weather seems unfavorable and you prefer to finish in warmer and sunnier weather. When you move, the feeling of air temperature is different – if it looks cool before, then when you walk or run fast it gets hot after the first kilometer. Therefore, it is important to choose clothes that are suitable for running. For example, in cold weather, a cotton shirt pulled under a sports jacket is not appropriate – it gets wet from sweat, but it is not recommended to stay outside in wet clothes. It is better to choose clothes specially made for sports, which can remove sweat on the upper part of the shirt.
Reasonable, appropriate load
It is not necessary to test your maximum ability for the first time running in exhaustion. Creating a large load can overload the body and will require longer recovery time. So – at the beginning of the workout, the load should be gradual. The beginner should start with a run of 20 minutes a day, the rest of the time on foot. You can gradually increase the operating time by extending it by five minutes every two weeks. 30 – 45 minutes of training at least three times a week is enough, but this, of course, depends on the individual physical condition.
When developing your body’s physical endurance, you should not run more than four to five times a week and preferably no more than 65 kilometers per week. Maintaining these conditions helps maintain good health. We must remember that the increase in load must be gradual. Symptoms such as pain or pressure in the heart area, shortness of breath, palpitations and confusion during or after training should not be ignored. If you experience any of these symptoms, you should consult your doctor.
Warm up before and stretch after training
Warm up well before running. These can be rotation exercises – body rounding. The pace of the run gradually increases to prepare the body for a more intense workout. Keep in mind that when running in cold weather, it is important to breathe through your nose.
It is recommended that you stop running by gradually reducing your pace to avoid a sudden drop in blood pressure. After running (or any other physical activity) you need to stretch the muscles involved. Stretching exercises reduce muscle and back pain.
Take care of the health of the joints
Before you start running, it is recommended to evaluate the health of the joints and take into account the weight factor, as being overweight increases the risk of injury. It is also not recommended to start running if, for example, you are using a supernatant, if you have tape or a clip due to a foot injury.
Running puts pressure on the joints and often intense workouts cause knee pain. In this case, the amount of exercise should be reconsidered and a dietary supplement containing collagen and glucosamine may also be helpful. These substances help to strengthen the cartilage in the joint. Knee pain can also be relieved with painless gels, while the muscles will benefit from warming, relaxing or cooling gels with menthol, camphor, essential oils or pepper extract, which also have analgesic effects.
Increased load and sweating increase electrolyte consumption. Muscle cramps can be a sign of magnesium deficiency. However, before buying any product, be sure to consult a doctor or pharmacist.
An integral part of a healthy lifestyle is a healthy diet. The runner’s diet should include enough protein – regular exercise should consume 1.2 to 1.7 g of protein per 1 kg of body weight. You also need to be careful if your daily diet contains important vitamins and minerals.
You should consume at least 1800 – 2,000 kilos a day, but for active athletes – even more. Consuming fewer calories can lead to weight loss and this can be detrimental to muscle and bone mass, which is not at all desirable. Inadequate calorie intake, for example, does not promote recovery, can delay menstruation, cause fatigue, and increase the risk of injury.
Carbohydrates should not be excluded from the menu. They are important for maintaining blood glucose levels during exercise to have energy. A runner needs about 6 to 10 grams of carbohydrates per pound of body weight each day. It would be wrong to exclude fat from the diet. They are also a source of energy and provide the body with valuable omega-3, omega-6, omega-9 fatty acids and vitamins A, D, E, K. It is recommended to choose fish or nuts as a source.
Water is important for everyone, not just runners. Loss of water in the body can significantly reduce physical fitness. For long distance runners, it is better to choose water with electrolytes – they will restore mineral resources. The way to monitor water loss is to weigh yourself before and after running. For every 500 grams of weight loss, drink about 500 ml of water.
Health is in everyone’s hands – you can start taking care of yourself by taking an active walk in the fresh air today!