how to start running successfully

Now that it seems to be going away ending the pandemic and summer is approaching we are all in a rush. According to expert calculations, in recent months we have fattened, on average, four kilos per head, which, added to those that we already had left over, make a somewhat depressing balance.

For this reason, more and more people have taken for the running, a habit that they began in the months of confinement and that now they practice when they can. Others, however, have tried to go for a run on more than one occasion but for one thing or another they have not been enthusiastic about it.

Perhaps the key is that they did not know how to do it well. Although going for a run – or running – seems easy, the truth is that it has its secrets. Some of them have been revealed Pilar Amián, founder and creator of Runfulness, which has overturned your knowledge in your book, combining physical training techniques with other mental training techniques, especially derived from oriental breathing and mindfulness.

Running for beginners: what to do if we have never run

“For him Walden method, running is not just a sport, it is also a philosophy and, as such, an art. The 19th-century philosopher Henry David Thoreau –inspirator of the Walden method– described Philosophy in his work Walden or Life in the Woods as ‘a method of spiritual progress that aspires to provoke a radical transformation in the subject’ “, says Amián in the book.

Walden Running has radically transformed my life. Step by step, kilometer by kilometer, it has awakened my spirit and opened my eyes to a world full of sensations. A new anxiety to learn, enjoy and ultimately live has arisen within me. This form of running aspires to touch your soul and inject the desire to ‘do’ into your brain as it has done with me, “he continues.

To start running you have to get the urge. And can everyone do this? What if I don’t have time? What if I get lazy? The author advocates for establishing change in ourselves and learn to run from the basics.

Running

The moment to put on the shoes is always preceded (runners y no runners) of a more or less conscious negotiation with the brain: ‘Do I go out without breakfast or do I leave it for a little while? Do I call Mayte or better run later alone? Shall I leave it for tomorrow when it will be less cold? Am I serious about starting Monday or next month? Do I get up or stay in bed? You wonder. The game is won by the option that makes the most noise. If you act as a mere observer of the process, it will be laziness who dictates the rules of the game and will show the brain the option ‘sofa’ as the most satisfactory. However, you can take an active part by entering other ‘noisier’ variables on the board, “says the author.

The pre-running phase is the only one you should build alone. In the following phases, your contribution will be to take that small step every day while the Walden method frees the trees from the path, “says Amián, who gives the following keys:

  • Buy you clothes from running.
  • Walk one block.
  • Run alone to the lamppost.
  • Walk three minutes and jog one for fifteen minutes.
  • Prepare your clothes the night before.
  • Tell your friends about your little challenge.
  • Mentally resolve small setbacks.
  • Find a nice tour.
  • Plan small rewards.

The five steps of the Walden method

Pilar Amián’s beginnings with running were plagued with errors and, although thanks to them built the Walden methodHis goal is to save the readers: “You want to run, I want you to run without crushing yourself and for your perceptions to decide the distance and the pace. I want you to reach, through movement, another level of consciousness.”

To do this, you have to know how to synchronize, for the benefit of the race, five unconscious processes that we execute on automatic pilot throughout life:

  • The breathing. Learning to drink, modulate and focus oxygen is the key to efficiency and concentration in running.
  • Mindfulness. Seduce the mind to be present “awareness”, and did not boycott, our movement. That is, become aware of the process of breathing, internal sensations and body language during running as it reduces the feeling of effort, increases performance and displaces the terrible imaginary wall of runners, which can defeat you and make you not finish the race.
  • Harmony. Synchronize our thoughts, our feelings and our steps so that running flows like a dance.
  • The Walden technique. Train the posture, without stressing the body through repetitions, but by motivating the motor neurons to reproduce the sensations of power, lightness and efficiency.
  • The visualizations. Immerse our mind in motivating scenes that empower our steps to break the mental brakes imposed by our beliefs and our environment. A tool that will help us make a qualitative leap in our physical and mental performance.

“The ability to bring the five elements of the Walden method to a conscious level will improve performance in all your facets: professional, personal and family. It’s the five rungs on the ladder to Walden, you can’t reach the third without going through the first. Upload them one by one, stopping long enough to analyze them, taste them and even question them. “

How much do you have to run to lose one kilogram

Although many run to be in shape, others do it only to lose weight, despite the fact that to lose weight it is best to take care of your diet and, above all, to watch what we eat at dinner. Food is the fundamental thing that we have to limit if we want to lose weight, but do exercise It can also help you streamline the process and, of course, tone your figure. Thus, despite the fact that diet is truly essential to lose weight, if we run, then better than better.

And the million dollar question: How much do we have to run to lose a kilo? Well, according to Compendium of Physical Activities (CPA), a person weighing 68 kilos will burn 408 calories if you run 6.4 km for an hour.

And, taking into account that to lose a kilo we must have a deficit of at least 7,000 calories, if we do not change our diet at all (and we do not bloat to eat after exercising), we have to run a total of 12-17 hours to lose only one kilo of weight.

Corre Forest

You should know that the amount of energy consumed is always indicativeIt depends on the body fat of each individual, their age and their sex. And you have to keep in mind that every time you exercise, you speed up your metabolism, that is, your fat burning at rest, so the more you exercise, the faster you will lose weight in the near future.

What to eat before and after going for a run

Although many people do, running on an empty stomach is not recommended. Here are some simple tips before you train:

  • You must have drunk a lot of water during the day. Your body sweats a lot when running and you run the risk of dehydration.
  • Don’t take artificial supplements, not worth it. It is better to obtain energy from natural foods.
  • The ideal is have a snack rich in carbohydrates and protein before exercise. A bananaFor example, it is ideal, as it barely has 100 calories and gives you a lot of energy. Any fruit is just as good, or a yogurt with turkey.
  • In order to after training, and if you want to lose weight, it is best that you take a good vegetable dish with egg, fish or chicken baked or grilled.
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