You want to start running but you don't know where to start Then this article is for you! We are going to give you 4 easy-to-apply tips that will help you start running in the best possible conditions.
Split your session
As a beginner, you shouldn't attempt to run a long distance all at once. Start by splitting your workout into short running intervals, walking between each interval to cool down.
Over the course of your sessions, you will be able to lengthen your running moments and reduce your walking time: at the beginning, alternate between 2 minutes of jogging and 2 minutes of walking.
Next, try increasing your running intervals by one minute per session until you can run the full distance without having to walk.
Don't run too fast
It takes time for your body to get used to the exertion required by running. Starting to jog too quickly can lead to frustration, overwork, pain or even injury. Therefore, it is strongly recommended that you start running at a moderate pace (you should be able to carry on a conversation while running).
Only those who take the time to let their bodies gradually adjust to the pace of running will see long term results.
Let your body recover
Your first session went well and you want to start again right away. We do not recommend it.
You should wait at least a day before doing your next workout. Your body needs to rest so that it can recover from the first session and prepare your muscles for the next race.
Plan your workouts so that you can run one day and rest the next, this will help you achieve better results and avoid injury.
Choose the right surface
There are different types of running surfaces with various advantages and disadvantages.
Running on aasphalt road is ideal for running fast as there is very little risk of injury to the ankles. However, it is a difficult surface for the joints because the tar does not dampen your steps. This surface is therefore rather recommended for very light runners in good physical shape.
To runin forest Wherein a park provides excellent cushioning and is much softer on the body. However, the risk of injury may increase if the course is covered with roots or rocks.
A surfacesandy helps your muscles work better by forcing you to lift your feet. However, be careful because on this type of surface it is easy to overload your calf muscles.
Run on tartan is quite nice because it is a very elastic surface. On the other hand, this surface tends to put a lot of tension on your Achilles tendon.
Finally, run on aconveyor belt allows you to train all year round with good cushioning but requires you to modify your posture since it is the ground that moves under your feet.