Experts explain the essential steps to reach the goal

The passport for those who want to enter the world of running is a competition of 5 kilometers, a race that does not require an intense training routine and serves to motivate beginners in practice. The benefits of the activity are already known. They range from the increase in physical conditioning to combat insomnia.

The process should be a transition, interspersed with minutes of walking and a light jog. “When you start, your body doesn’t want to run, you don’t want to run, but when you finish, it’s a wonderful feeling.” Experts warn.

Running is one of the easiest sports to play: “It’s simpler than anyone imagines. Anyone can start, as long as they have the right orientation”

Below are ten tips prepared by the experts:

1. Seek a doctor

It is necessary to do all the tests that prove that there are no cardiac and respiratory problems. In the case of any illness, such as asthma for example, it is necessary to be medicated or under medical supervision before starting to exercise.

2. Start small

Trying to run 5 kilometers straight away and as fast as possible is tempting. But it is necessary to respect the body and the limits it imposes.

For those who are not physically fit, the ideal is to start with interval training, which intersperse more minutes of walking with low-intensity running. Ask your physical education professional for a training schedule to help you progress.

3. Don’t worry about speed

Try to reach the comfort zone, known as “cruising speed”, to get through an interval workout without having to stop to rest. Slow down if you don’t think you can. She is not important at first. As you progress, increase your running time and not your speed.

4. Don’t forget about muscle strengthening

Before starting to run, you need to strengthen your muscles. Therefore, it is important to start specific strength training for the regions of the body that are most demanded during the race. Strengthening muscle is essential to avoid pain or injuries, in addition to improving running performance.

5. The treadmill can be your friend

It may seem tedious to some, but for those just starting out in the sport, it’s a way to better control the pace and reach the first goals. The advantage is the possibility to better control the equation between speed and distance and to evolve every week.

6. Don’t run every day

This initial phase is very demanding on the body. For those just starting out, it’s best to run twice a week to avoid injury or excessive wear and tear. The practitioner who already has more physical conditioning can extend the training to three times a week, on days apart.

7. Always stretch after activity

At first, walk 10 to 15 minutes on the treadmill. This is the time needed for the body, which is cold and sluggish, to reach a greater amount of blood and vascularize the musculature. The body

it needs to be in homeostasis, in equilibrium with fluid and temperature. When you’re done running, do a stretch focused on relaxing your muscles—not on gaining elasticity or greater range.

8. Take care of hydration and wear light clothes that are easy to sweat

A hydrated body is essential to finish the race well, with disposition. Another issue that can interfere with training is not using appropriate clothing for the activity. 

In summer, the most suitable are those made of dryfit, which facilitate perspiration. On colder days, thermal clothes are recommended, which have compression and help to reduce muscle wear.

9. Routine is important! 

The most suitable for those who cannot acquire the training routine is to look for a personal trainer or a consultancy, who can provide follow-up. Running groups and exercising with friends also serve to motivate.

10. Wear specific running shoes

Shoes for physical exercise are not lacking, but it is important to use a specific one for running. This is another element that will protect the body against future injuries, since specific shoes have higher levels of cushioning. 

Before buying, pay attention to the type of foot step: pronated (inward), supine (outward) or neutral. There are models for each type! See perfect running shoes here!

If you liked the tips, leave a comment! I’d love to hear from you!