If you’re about to start to run because you want to improve your health or maybe just to start a good day, then I have several recommendations that might be really useful to you.
Start to run
If you’re new to this, then a little soreness is standard, and doesn’t mean you’re hurt. But if it lasts for a few days, that means you have done something wrong.
“Pain in the arches of your feet, shin splints, knee pain, tight hamstrings and hips are all common running related problems.” – Michele Favale, run ambassador for Lolë
If you don’t recall a moment where you get injured then there are two things you should consider:
1. You need new shoes
You should replace your sneaker when the cushioning and soles wear down, leaving you less support.
2. You’re overtraining
Means you are adding too much mileage or intensity too fast without enough rest. Rethink your training strategy and start slowly.
Your muscles are tight
This can occur when you skip warm-up which is really important to avoid all kinds of posible injuries. Also dynamic stretching is a great way to get your heart rate up and your muscles stretched before a run. Here you can find other [Benefits of loosening movements].
When you start to run you should go slow in the first minutes to warm-up your legs.
Finally when you finished running you show slow down your pace and end it with static stretches so you can avoid drastic changes that usually harm a lot of runners.
Learn what works for you
When you start to run you might heard a lot of advice from other people but his can be a problem since everyone have a different way to run so you’ll have to discover your own.
You burn out really quickly
Finding your ideal pace is very important because it will be a really bad idea to go too fast on your first times. The best is to start slow in a way that you can have a chat with your running friends and so gradually you can increase your pace to the point that you feel comfortable.
“Finding your pace is crucial to having succesful runs and starting out too quickly is one way to burnout.” – Michele Favale
When you go for a run there can be three types of cramps which can be solved easily.
If you have cramps in the legs then you should stop, stretch and drink water.
If your stomach is cramped, it’s because of something you ate. So stay away from foods high in fat, fiber and protein since those foods slow down digestion and are more likely to cause cramping.
If the cramps are at your side is because you might be breathing poorly. You stomach should expand each time you take a deep breath.
“Often beginner runners tend to take shallow breaths from their chest, instead of deeper breathes in the lower lungs.” – Michele Favale
Find other people near you that also like to run so you can go out with them, this will help you to start and even to maintain you motivated which is very important to turn it into a habit.
Sometimes it’s really hard to wake up in the morning to go for a run. That’s why other people choose to do it in the evening or in the night. But it turns out that exercise give you energy so it can be more helpful in the morning to start your day with a lot of energy. Also in this way you can improve the quality of your sleep which we all know is very important.
Also I suppose you would like to know that running in the morning give you better exposure to a soft sun which helps you to significantly lower BMIs.
Well this is all to start to run, so I hope this can be really helpful. If you have problems to start, you should read [mi last attempt to workout].
If you have any doubts, leave them in the comments.