For many people, one of their New Year’s goals is to get out of a sedentary lifestyle and start doing some sport. There is no shortage of options, but if you don’t want to commit to a gym, for example, running is an affordable and affordable option. But it’s not enough to put on the first pair of sneakers you find in your closet and go running.
Practicing requires commitment, discipline and adequate guidance to avoid injuries. “Running is one of the most complete physical activities there is. It brings cardiovascular, metabolic, psychological and functional benefits”, highlights coach Everton Crivoi, doctor in sports sciences and responsible for the Einstein Sports and Rehabilitation Space Race Advisory at Hospital Israelita Albert Einstein. “Running strengthens the heart, improves blood circulation and also helps control blood pressure.”
And the benefits don’t stop there. High caloric expenditure helps in maintaining a healthy weight. Furthermore, running is also a way to stimulate bone formation, reducing the risk of osteoporosis and improving muscle strength. “Running even improves the health of the intervertebral discs. These effects begin to be noticed within two to four months of training”, explains Crivoi
If practicing this sport is in your plans for next year, check out the following guidelines:
1. Know your health
Being in good health is essential for starting a business. According to Crivoi, the risk of a cardiac event is very low in healthy people, without high blood pressure, without a family history of heart problems and without diabetes. But, if the person has any comorbidity, it is important to have a check-up.
“The idea of having a medical check-up before starting exercise can be seen as a barrier to entry for those who are sedentary. So that this is not an impediment, there are also questionnaires that can be used to help in this first moment”, he says. If there is a positive answer to this questionnaire, the person should consult a doctor before starting the exercise.
2. Look for a physical education professional
Having a professional nearby is always very important to help those who are starting out in the sport, as many doubts may arise during the process. Monitoring will allow for safer and more structured training. “If the person does not have a professional to help, the tip is to start slowly, without rushing”, advises the trainer.
In the initial excitement, many start running every day of the week, increasing the volume and intensity of training. The problem is that this can cause excessive tiredness, increasing the risk of injuries and fatigue. “In the beginning, you don’t need to run every day. It is very important to vary the stimuli, mixing more intense training with lighter ones, and to rest”, warns Crivoi.
According to the expert, the ideal is to start running three times a week, alternating running and walking. “Respect your body, take your time and try to make this moment pleasurable.”
3. On the street or on the treadmill, start
There is no better or worse place to run, what matters is starting. According to Crivoi, there are differences in running mechanics when a person runs on a treadmill compared to running outdoors, but the important thing is to perform the exercise and improve cardiorespiratory conditioning.
The trainer emphasizes that, to avoid injuries, it is essential that the person does not increase their training volume by more than 15% each week. This “volume” can be the frequency of days, the distance or the total time of the race. “We need to be careful. Understand your body and respect its limits. If you feel any pain or discomfort, don’t train that day.”
4. Invest in good sneakers
but there are still myths surrounding the choice. “The best sneakers are the ones that the person feels best in and, in most cases, they are not the most expensive in the store”, observes Crivoi.
The tip is to wear lighter sneakers, which allow your feet to feel stable on the ground. There is no need to overdo the cushioning, the model should be comfortable and neutral. “Leave to think about performance for a second time”, says the coach.
5. Wear appropriate clothing
Give preference to shorts or light shorts, with t-shirts that evaporate sweat. Wear comfortable socks that do not retain moisture. “Your foot will thank you”, warns Crivoi.
6. Eat well and hydrate
Another important tip is to take care of your diet and maintain adequate hydration, before, during and after running. Some fruits, such as bananas, apples and strawberries, are good options to eat before running, as they provide quick energy for the body.
Drinking water is essential to avoid dehydration – especially for those who run outside. The recommendation is to drink water before starting to run and carry a bottle to continue hydrating. If you run for more than an hour, drinking sports drinks may be a good idea to replace nutrients lost during exercise.
A nutritionist can help design a healthy and balanced diet, including recommending supplements to improve long-term performance.
7. Set a goal
When you start running, create measurable goals that have a well-defined time frame. For example: for those who have never run, the first challenge would be to run for 30 minutes without stopping, and then do 5 km. From then on, you need to be patient with developments.
“At this time, the risk of injury increases because the heart’s conditioning improves before the tendon. “The person starts to feel like they can run 10 km or even more, but they need time to adapt and gradually increase the volume. For these new challenges, having a coach nearby is important”, says Crivoi.
8. Warm up the body
It may seem silly, but warming up your body before starting to run is essential. The recommendation is to start running slowly and, little by little, during training, increase the intensity.
After you start running, breathe normally. The tip is not to focus on breathing, as the body will adjust. “The important thing is to breathe through your nose and mouth. Breathing only through your nose can make it difficult to increase ventilation, so let your breathing flow”, advises the running coach.
