7 running tips for beginners
If you’ve decided to start running and want to learn about the technique first, apart from checking out some tips, you’ve probably come across huge amounts of material circulating on the net. At Living Essentials we offer you seven basic tips for getting started in running.
1. Employs convenient running footwear
Wearing suitable running shoes is key to running comfortably and comfortably and preventing injuries at the same time. Although there is a very, very wide range of runner shoes on the Internet, it’s not superfluous to go to your district’s running store and be recommended depending on the type of foot you have and the way you run. In addition to this, make sure to monitor the wear of the sole, to renew the shoes when necessary (it is advisable to replace the running shoe from the five hundred and six hundred km traveled).
2. Heats and cools properly
A good warm-up is the signal that our body needs to digest that a care is approaching, that is, your training. By slowly raising the heart rate, warmth also helps to minimize the burden on the heart when we start the race. Therefore, it is practically obligatory to start with a slow crossing, a light step and continue with a gentle trot for a few minutes before starting to run.
On the other hand, cooling allows your heart rate and blood pressure to drop gradually, so it’s critical that you finish the race with five minutes of gentle jogging and walking.
3. Adopt the right technique for the upper train
Running with an incorrect posture in the upper body can cause pain in the arms, shoulders, neck or back. Try to hold your arms at a 90º angle, at waist level, so that your hands could touch your hips in the swing of your arms when you move them. Keep your posture straight and upright, with your head up, back straight and shoulders level.
4. Don’t worry about the rhythm
As a beginner, most of your careers would have to be at a gentle pace, which wouldn’t prevent you from having a “conversation” while running. You have to be able to breathe easily. Stop worrying about the average speed you get; if you’re adequately passing the “hold a chat simultaneously” test, you’re moving at convenient speeds. Starting with gentle rhythms, you’ll avoid the overtraining and injuries from abuse and overexertion.
5. Test running and walking intervals
Most people who start running start with a combination of running and crossing intervals, as they do not yet have the endurance or the skill to withstand long periods of running. The race and crossing interval procedure consists of running a short segment, followed by a break at a brisk pace. As you progress with this kind of training, the idea is to expand the amount of time you run, in unison that reduces the rest time.
6. Don’t rush.
Novice runners tend to get very excited at the beginning to the point of increasing mileage too soon, which can lead to injuries. Do not increase weekly mileage by more than 10 percent for each week that passes. By working little by little, we save ourselves superfluous pain and frustration, while still achieving our goals. Use your feet on the ground and continue a beginner training program that determines the amount you need to train day after day. If you want to do more, you can always and at any time complement it with crossfit exercises.
7. Breathing through the nose and mouth
Many runners who begin accept that they must breathe only through the nose. The truth is that you really need to make sure that your muscles get enough oxygen throughout the race, so you need to breathe through your nose and mouth. Taking a deep breath, from the belly, can help us to prevent the unfortunate flatus, a frequent discomfort in more inexperienced runners.