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How to start running

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How to start running
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We all know that before we start running, we must start walking, little by little jogging and finally we must start running. Many scientific studies show that running three or four days a week for about forty-five minutes improves sleep quality, avoids constipation problems, improves mood, concentration and naturally improves cardiovascular health.

The way to start running is not little by little and intermittently, 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 will go into a possible weekly approach to achieve long times and distances.

Correct technique and posture

A convenient posture makes us spend less energy running, which will help us to be more resilient and run longer and longer. From the moment we learn to walk, we know how to run in an innate way, so we very often do not pay attention to the technique when that is really our disadvantage. Running bent over backwards or with too much impact on the heel can cause injuries after a while.

  1. We must hold it upright by looking face forward and not face the ground.
  2. Chest slightly tilted face forward, shoulders face back and subtly relaxed.
  3. BREATHING Deep, calm and rhythmic breathing is considerably more productive in providing the body with the oxygen it needs.
  4. The elbows flexed at a 90º angle allow the movement to fall from the shoulder and not just fall on the forearm, which will make running more efficient.
  5. Feet should not touch the ground too far in front of the knee so as not to distance ourselves from our center of gravity.
  6. Heel The heel should hit the ground gently, with the impact of the race if we hit hard with the heel we are applying a weight relevant to two or three times our body, which can easily lead to injury.
  7. Lightly stepping on the feet increases speed and reduces the risk of injuries such as plantar fasciitis, illiotibial band syndrome, patellar tendonitis, bursitis, etc.
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Career starter training in six weeks

There are concrete plans for those who do not know where to start and my advice is always and in all circumstances to get a professional to assist you in preparing 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 brisk walking, repeat ten times.

Day two. Thirty-minute brisk crossing.

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

Day four. Thirty-minute brisk crossing.

WEEK 2

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

Day two. Thirty-minute brisk crossing.

Day three. Three minutes running at a gentle pace and three minutes of brisk walking, repeat eight times.

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

WEEK 3

Day 1. Five minutes running at a gentle pace and 1 minute brisk pace, repeat eight times.

Day two. Thirty-five minutes of brisk trekking.

Day three. Five minutes running at a gentle pace and 1 minute brisk pace, repeat eight times.

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

WEEK 4

Day 1. Eight minutes running at a gentle pace and 1 minute brisk pace, repeat six times.

Day two. Thirty-five minutes of brisk trekking.

Day three. Five minutes running at a gentle pace and 1 minute brisk pace, repeat eight times.

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

WEEK 5

Day 1. Fifteen minutes running at a gentle pace and 1 minute brisk pace, repeat four times.

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Day two. Forty-five-minute brisk crossing.

Day three. Fifteen minutes running at a gentle pace and 1 minute brisk pace, repeat six times.

Day four. Ten minutes of light crossing and 25 minutes of gentle jogging.

WEEK 6

Day 1. Twenty minutes running at a gentle pace and 1 minute brisk pace, repeat twice.

Day two. Forty-five-minute brisk crossing.

Day three. Twenty minutes running at a gentle pace and two minutes of brisk walking, repeat twice.

Day four. Twenty-five minutes of gentle jogging and two minutes of brisk walking, repeat twice.

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

LUCKY!



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