Running out into nature, but how do we start?

Physiotherapy tips for beginner runners

With the arrival of good weather, we are more and more motivated to spend more time outside in nature. When we see an athlete or a runner, we feel the desire to put on our rabbit shoes and start. But we stop for a moment, the question arises: how?

The following tips can help you get started so that you can gradually get used to and prepare your body for the load, while also enjoying what you are doing.

Set your goal and start:

We can spend days and weeks browsing the internet looking for running tips, but time just goes by and we still haven’t hit the track. First and foremost: set the goal in front of you and at a realistic distance, that you want to achieve and also determine how long you want to do it. All of this is very important, as you will later plan your training schedule accordingly.

Use the run-walk method

It is never a good start if you suddenly start running aimlessly, without stopping or taking a break. You think you’re doing yourself a favor, but then suddenly you have pain in your joints and terrible muscle fever. You feel like it’s all over, you can’t go on. Do not despair, there is a solution. Use the runner-walker method. The solution is that running and walking periods follow one another, the time of which intervals you change continuously as you get stronger. In the beginning, it is best to run for 3 minutes followed by 1 minute of walking. If this is too strong, you can add 2 minutes of walking.

Here is a sample of how you can structure your training. Start and end your workout by walking for 4 minutes every day. After that, alternate the following running-walking sections. Exercise for 30 minutes every day.

10-week program:

1. week: 2 minutes of running / 4 minutes of walking
2. week: 3 minutes of running / 3 minutes of walking
3. week: 4 minutes of running / 2 minutes of walking
4. week: 5 minutes of running / 3 minutes of walking
5. week: 7 minutes of running / 3 minutes of walking
6. week: 8 minutes of running / 2 minutes of walking
7. week: 9 minutes of running / 1 minute of walking
8. week: 13 minutes of running / 2 minutes of walking
9. week: 14 minutes of running / 1 minute of walking
10. week: run for 30 minutes!!

3. Take time to warm up and stretch:

It is important to prepare our bodies for sports with appropriate methods from the beginning. Allow time for your body to warm up and cool down. A good warm-up makes movement easier, the risk of injury decreases, and our circulation adapts better to the load. There is much more to it than increasing the blood supply to the muscles.

The so-called neuromuscular (nerve-muscle connection) system, which includes our brain, constantly sends signals to the muscles to activate with the help of warm-up exercises. The body starts to work in the fat-burning phase, and with the help of increasing enzymes, we get to the aerobic phase. The flow of synovial fluid increases, which helps our joints work more harmoniously.

Winding down allows our body to go into a constant state of rest, and our body to slow down. That’s all a few minutes of walking is enough for the heart rate to return to normal value, the metabolic products accumulated during training leave.

4. Find a new place:

A simple way to keep our motivation from diminishing is to constantly look for new places to exercise. You want to move, but also to do it in a nice place, change location, dare to get to know new terrains.

5. Gradually increase:

If after a while you feel that 20-30 minutes is not enough and you barely get tired, slowly and gradually increase the challenge. You can do this by increasing the running time or distance, as well as the number of days dedicated to sports. However, change only one factor at a time. The most professional method, if e.g. you initially increase the time or distance by 10%.

6. Never get discouraged and don’t give up!

I’m sure you’ll often feel that it’s not working, I’m tired, here’s the dead end. However, never forget why you started in the beginning, where you came from, and what results you have achieved so far. No one starts out as a professional athlete, and no one has the same performance every week.

Listen to your body’s signals and adapt to them. Before you go out into nature, ask yourself: do I want to go out today and have fun? Do I want to be mentally and physically stronger? Whatever little motivation you find will get you ahead, grab it and go. Don’t give up, because sometimes it doesn’t work out and your performance will be worse.

The final result is not determined by one day, but overall your past period. Playing sports should be fun. Run with a partner, listen to music, admire nature. Get inspired and enjoy some me time.