There are many people who think that they are not capable of running. Sometimes running is seen as an easy activity, since it only requires good shoes and some sportswear. And it is true: that is one of its great virtues compared to other disciplines.
However, running is a demanding activity at the musculoskeletal and cardiorespiratory levels. Hence, some people who have never run, have not run for a long time or do it very sporadically, feel incapable of doing so. In no case should running be seen as impossible, simply because it is not. It simply requires moving forward patiently and progressively, like many other sports.
On the other hand, as it is an impact exercise, running requires good prior musculature and running technique to minimize the impact on the joints, to obtain the maximum benefits from this healthy sport. In the same way, those people who suffer from bone or joint pathologies, such as osteoporosis, osteoarthritis, overweight or people who are in a rehabilitation process in an initial state, running is not a recommended activity. In these cases, it is best to consult a sports trauma specialist or visit an osteopath or physical therapist before starting in this discipline.
How to start running and not quit?
Metropolitan's team of specialized running and athletics coaches unveil, for the first time, the definitive tips to start running and not fail in the attempt.
- First of all, choose an environment that you like. A good landscape, good music or friends who accompany you will completely transform the experience of running and make the activity much more enjoyable. The perception of effort is greatly reduced when you are comfortable and with your mind focused on something else.
- Carrying a good frequency of practice is essential. Running is an activity that we do not usually do in adulthood, the body must incorporate it into the habits of day to day, against a good frequency of practice during the week is essential. If you intend to run every day, your body may not hold that pace and you end up giving up. On the contrary, going out for a run only one day a week, spending many days between one session and the next, makes the body need more time to adapt, until it reaches a state of comfort. Organize well the days when you go out for a run.
- Cross-train to improve your running. Cross training means practicing other physical activities that, although it may seem nonsense, promote the same abilities as running. This type of training will allow the muscles involved in running to rest or exercise in a way or in a different environment than usual. For example, strength training, swimming or cycling are disciplines that help improve cardiorespiratory endurance without straining the joints, allowing them to rest and exercising the muscles in a different way. In short, cross training allows you to continue improving while minimizing the risk of injury and allowing you to maintain motivation thanks to the change of scenery in the activity.
I want to start running: where do I start?
- Maintain a stable running pace: don't obsess over speed or running all the time. Even if you need to combine running with walking, no problem. If you are a beginner in running, the Metropolitan athletic experts recommend applying the CaCo method whenever you need it (Walk-Run). The most important thing is to find your comfort speed and enjoy the practice and the environment. As your ability increases, you will see the times you walk reduced. Set yourself intermediate goals such as starting running 20'-30 ', and when you tolerate it better, perform the same amount of exercises without walking. Later, you can progressively increase the volume to 30'-40'.
- Strengthens the whole body: You can do it by practicing some bodybuilding with external weight, either with calisthenic exercises (with your body weight) such as push-ups, planks, rowing as well as with equipment (weight machines, free weights, dumbbells, etc.). Being physically strong, having good muscle tone and a low BMI will help you run more solvent.
- Progress gradually: Try to start in a flat environment. If you do not have that possibility, a more controlled environment such as the treadmill can be a good resource for this. When you can begin to introduce changes in intensity, once your capacity increases, choose a place to run where there are changes in inclination in the terrain, without having to run more or faster, because you will already notice a greater intensity.