Running has so many benefits – it relieves stress, strengthens your muscles and turns your body lean. It’s hard work at first, but after a few weeks your body finds its rhythm and you begin to crave the feeling of running free. Here’s how to get started.
Before you even take your first steps, here are some important basics you should know:
1. Develop a training routine and make it part of your schedule. It doesn’t matter where or when, but try to be consistent. Stay tune, cause next week Jesús will recommend training plans for 10 Km, 21 Km and 42 Km!
3. Breathe naturally or focus on a breathing technique. Some argue that the best breathing technique is inhaling oxygen through the nose, fully expanding the lungs, and exhaling through a widely opened mouth. If you need more oxygen to support running or fast walking, use both your nose and mouth.
4. Stretching before and after running can help prevent injuries.
5. At the beginning don’t run two days in a row. Give your muscles and tendons a chance to adapt to running.
6. Run for time or run for distance. Either one works just as well, choose the option that seems easiest for you to keep track of.
7. As you run, try to keep your hands relaxed, at waist level, right about where they might lightly brush your hip bones. The idea is to keep your arms and hands as relaxed and comfortable as possible while on the run.
8. Always drink adequate amounts of fluids after, and during (if runs last more than 45 minutes or so) your runs, especially in the heat. If you feel at all thirsty, you are already dehydrated.
9. Eat a balance of healthy carbohydrates, protein and fat. Before you run, eat something small, like a banana, energy bar or nuts.
10. Listen to music while you run. Songs with a good steady tempo give you something to sync yourself with, while also being enjoyable and giving you something to think about.
If you are already running, tell us what keeps you motivated and share with us more running tips!