Starting the race by traveling short distances is important for the body to adapt to the new rhythm and gain endurance without overloading and unharmed, and it is also important to do resistance training to strengthen muscles, such as strength training.
Thus, it is ideal to start with light steps that alternate accelerated steps or jogs, always remembering to warm up well and stretch the whole body well before starting to train, as this prepares the muscles and tendons to resist physical activity.
- One care that we must take when starting a running job is with repeated microtrauma.
- So it is extremely important to work on strengthening the thighs.
- Trunk and upper limbs.
- Which in addition to strengthening the joints will increase muscle mass and thus reduce flaccidity Unwanted.
The following table shows how training to run 5 km should evolve
It is normal at the beginning of training to feel pain in the side of the abdomen, also called donkey pain or pain, as it appears due to lack of body endurance and lack of breathing rhythm. breathing here.
To start training to run 10 km, it is important to do at least 30 minutes of running 3 to 4 times a week, because the body is already stronger and the muscles are stronger to withstand injuries.
Even if tiredness does not appear and activity does not wear down the body, it is important to respect the rate of training so as not to hurt muscles and knees, since the gradual increase in rhythm strengthens and increases the body’s endurance.
If you’ve already reached your goal, find out now how to prepare to run 15 km here.
To accelerate strength and endurance gain, it is necessary to include increases in training, and to improve fitness and accelerate muscle recovery, it is important to alternate periods of light running during physical activity.
In addition, the transition from running to walking also helps activate calorie burning and helps you lose weight. Here’s how to do fat-burning training.
To choose the right running shoes, it’s important to know what kind of stride you have. If the foot touches the ground in a straight line, the stride is neutral, but if the foot touches the ground more with the inside, the stride is pronounced, and if it is with the outside, the stride is supine.
There are specific shoes for each type of stride, as they help to readjust the position of the foot, in addition it is important to evaluate the weight of the shoes, comfort and whether they are waterproof or not, especially for people who usually run in wet. environments or in the rain. Find out here how to know the type of stride to choose the best shoes.
If you experience pain and discomfort during training, check out the top 6 causes of pain while you’re running.
Check out Tatiana Zanin’s tips for a recipe for a great homemade isotonic to boost your workout: