Do we finally want to run regularly this spring to lose weight, or keep ourselves in good shape after a winter with less exercise? Be sure to do it, in a persistent way, but in the right steps so as not to cause injury to yourself at first and not lose your temper later. Below are some common mistakes you can make when starting a workout and give you tips on how to avoid them.
Too strong a start
Running is a sport of repetition, and the injuries it causes are actually due to a lack of adaptation to running. These repetitive movements primarily require the joints, tendons, muscles, etc. involved in the functioning of the locomotor system. adapt to running. Failure to do so may result in injury or damage. Therefore, do not start immediately e.g. With 45 minutes of running training.
Instead, first e.g. take short walks and run alternately. If we have never run before, we can start by saying that e.g. We alternate a 1-minute run with a 1-minute walk, repeating it six times, and that’s what the “workout” of that day is all about. This little exercise can be extremely frustrating psychologically, but it can be an important first step for your body to adapt. After that we can go uphill, then repeat the previous form eight times, then increase the gait and run to 2-2 minutes. Repeat the movements eight times, then switch to a 2-minute run, a 1-minute walk, and gradually just a run. The result: after 2-3 months we can run 40-45 minutes.
Running training is not common enough
The more we run, the better our body adapts to movement. Even if you are a beginner, don’t hesitate to go out 3-4 times a week, even for very short workouts. Regularity allows us to get our body physiologically accustomed to running and to play sports without injury. Remember the “little but often” rule to avoid disappointment at the same time.
Lack of purpose / incentive
Although the goal is technically irrelevant in our case, running without a specific goal soon causes discouragement and is a hotbed of “no sense of the whole” thoughts. Purposefulness and awareness are psychologically essential and have a stimulating effect.
When we aim to e.g. if you want to lose 5 pounds in two months, and if you undertake a regular, regular run, then it is advisable to make a plan from week to week. If we set the direction in front of us, we will be satisfied with the journey we have made. Fulfilling the plan and all phases of effectiveness will give you strength for further sports.
Running after eating
If we want to “immediately” get rid of the calories absorbed during a larger meal, we have to wait a while before putting on our running shoes. This is because it is advisable to avoid running after eating because the body is in the digestive stage. After eating, more blood enters the digestive system to promote digestive processes. It is therefore worth e.g. run late in the morning before lunch or late in the afternoon before dinner. Anyway, we can run on an empty stomach later to speed up calorie burning.
It is useful because the body gets a reserve of glycogen (a carbohydrate stored in the muscles and liver that provides the body with a reserve of nutrients) and this helps in weight loss beyond 40-45 minutes of running. But if you’re not used to it, it’s not recommended as a beginner because there is a risk of a large drop in blood sugar and feel bad. Also, do not forget to always carry a bottle / water bottle with you during the run in order to maintain regular hydration and proper hydration (we lose almost 1.5 liters of water per hour during the run).
Running too slow
In order to achieve injury-free running workouts, it is advisable to gradually increase our pace, the step frequency (which means the number of steps per minute). The natural speed is 150-160 supports (ground grip) per minute, which should approach 180 over time. The better the running rhythm, the less the supports can cause injury / pain. It’s also important that your feet don’t knock when you hit the ground – in fact, it’s advisable to imitate a cat that moves without noise.
Rejection of technological devicesSmartphones, sports watches, or simple pedometer sensors with many features can be useful additions to running workouts. They measure speed, distance, heart rate. In addition, there are many applications that are specifically designed to run. Not all of them are perfect because the content of some applications is sometimes oversized compared to the user.
Nevertheless, it would be a shame to deprive ourselves of following the recommended running pattern, as it allows us to measure progress. This allows novice runners to more accurately track their mileage, pace, etc., and digital tools provide support and encouragement to continue.
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