xxxxx
LOADING
Type to search

fitness pages

How to start running

Share
How to start running
Rate it!

We all know that before starting to run we must start walking, little by little jogging and finally running. Many scientific studies highlight that running three or four days a week about forty-five minutes improves the quality of sleep, avoids constipation inconveniences, improves mood, concentration and as is logical improve cardiovascular health.

How to start running

The way to start running is not slow and intermittent, but rather at a fast pace and when we are ready to start jogging. First of all we are going to see the right technique and then we are going to enter into a possible weekly approach to run long times and distances.

Correct posture and technique

A convenient posture means that we spend less energy running, which will help us become more resilient and run more time and distance. From the moment we learn to walk, we know how to run in an innate way, so very often we don’t pay attention to the technique when this is really our disadvantage. Running hunched over face back or with too much impact on the heel can result in injury over time.

  1. We must hold it upright facing forward and not face the ground.
  2. Chest slightly inclined face forward, shoulders face back and tenuously relaxed.
  3. BREATHING Deep, calm and rhythmic breathing is considerably more productive in providing the body with the oxygen it needs.
  4. The elbows bent at a 90ยบ angle allow the movement to fall from the shoulder and not just the forearm, which will make us run more efficiently.
  5. The feet should not touch the ground too far in front of the knee so as not to separate us from our center of gravity.
  6. Heel The heel must hit the ground gently, with the impact of the race if we hit hard with the heel we are applying a relevant weight to two or three times our body, which can easily generate injuries.
  7. Light treading increases speed and reduces the danger of injuries such as plantar fasciitis, iliotibial belt syndrome, patellar tendinitis, bursitis, etc.

Training to start the race in six weeks

There are concrete plans for those who do not know where to start and my advice always and in all circumstances is to assist a professional who prepares an adapted approach. This is a case of general training for beginners.

WEEK 1

Day 1. two minutes running at a gentle pace and two minutes of light pace, repeat ten times.

Day two. Thirty-minute brisk crossing.

Day three. two minutes running at a gentle pace and two minutes of light pace, repeat ten times.

Day four. Thirty-minute brisk crossing.

WEEK 2

Day 1. two minutes running at a gentle pace and two minutes of light pace, repeat ten times.

Day two. Thirty-minute brisk crossing.

Day three. three minutes running at a gentle pace and three minutes of light pace, repeat eight times.

How to start running

Day four. Twenty minutes of light crossing and ten minutes of soft jogging.

WEEK 3

Day 1. five minutes running at a gentle pace and 1 minute of light walking, repeat eight times.

Day two. Thirty-five minute brisk crossing.

Day three. five minutes running at a gentle pace and 1 minute of light pace, repeat eight times.

Day four. Twenty minutes of light crossing and fifteen minutes of soft jogging.

WEEK 4

Day 1. eight minutes running at a gentle pace and 1 minute of light pace, repeat six times.

Day two. Thirty-five minute brisk crossing.

Day three. five minutes running at a gentle pace and 1 minute of light pace, repeat eight times.

Day four. Twenty minutes of light crossing and fifteen minutes of soft jogging.

WEEK 5

Day 1. fifteen minutes running at a gentle pace and 1 minute of light pace, repeat four times.

How to start running

Day two. Forty-five minutes of brisk crossing.

Day three. fifteen minutes running at a gentle pace and 1 minute of light pace, repeat six times.

Day four. Ten minutes of light crossing and twenty-five minutes of soft jogging.

WEEK 6

Day 1. twenty minutes running at a gentle pace and 1 minute of light pace, repeat twice.

Day two. Forty-five minutes of brisk crossing.

Day three. twenty minutes running at a gentle pace and two minutes of light pace, repeat twice.

Day four. twenty-five minutes of gentle jogging and two minutes of light walking, repeat twice.

If you have overcome this approach and completed the six weeks you are ready to take a step further and launch the race with a team or a coach.

GOOD LUCK!

Leave a Comment

Your email address will not be published. Required fields are marked *