Check out eight tips to start running safely

Interest in running has increased and recommendations for those who want to start in this world are important for practicing safely. The increase in the search for personal trainers rose 152% in January 2024 compared to December of the previous year, according to data from GetNinjas, the largest service hiring app in Brazil.>

For those who also want to start running, it is important to take some precautions to ensure a safe and efficient transition to the sport. Adalto Facchiano, personal trainer registered with GetNinjas, prepared a guide with eight essential tips for those just starting out:>

1 – Consult a doctor: Before starting any sport, it is essential to seek advice from a doctor and undergo regular exams. This ensures that your body is prepared for physical challenges and avoids complications.>

2 – Strengthen your muscles: One of the initial steps to start running is to strengthen the muscles used in the activity. Gyms offer a variety of equipment to help with this process. However, adapted exercises can be performed at home with good results. Squats are an excellent option for strengthening your muscles and can be done without leaving home.>

3 – Adopt educational exercises: After working your muscles, it’s time to invest in educational exercises. They help to correct running movements and improve posture, increasing efficiency in practice. A basic educational exercise can be done standing up: synchronize the movement of the right leg with the left arm and the left leg with the right arm. Start at a slow pace and gradually increase the speed until you turn the movement into a run.>

4 – Choose the right sneakers: Good footwear is essential for running. It offers comfort, protects your joints against injuries and prevents pain in your feet, legs and spine. Furthermore, it helps to improve your performance in the activity.>

5 – Be consistent in training: To achieve your goals, it is important to maintain a minimum frequency of three workouts per week. This can include gym workouts, at-home activities, and running outdoors. Regularity is essential for progress.>

6 – Progress gradually: Start with light training, alternating running and walking or rest periods. This way, your body adapts to the new routine and develops the necessary physical conditioning. Starting on the treadmill might be a good idea, moving on to street running progressively.>

7 – Hydrate yourself properly: Hydration is essential for good performance and health during training. Drink water regularly throughout the day and especially before, during and after your workouts. Lack of hydration can lead to early fatigue and health problems.>

8 – Rest and recover: Resting is as important as training. Be sure to include rest days in your routine to allow your body to recover and avoid injuries. Quality sleep is also essential for muscle recovery and general well-being.>

“São Silvestre is a milestone in the sporting calendar, but it can also be the starting point for your journey in the world of running. With planning, discipline and professional support, anyone can transform the practice into a healthy and challenging lifestyle”, says Facchianno.>