Since Saturday past or we can go back to train outdoors during the unconfinement, and this has been the time chosen by many people to start running. Whenever we start with a new sport, it is normal for doubts and questions to arise in this regard: from how to maintain, smart choice best shoe for plantars fasciitis a good posture to whether it is a good idea to train daily. Next, we solve the most frequent questions of novice runners, so that you feel safe in your first training sessions.
- Should we run every day? When you start with this sports practice (as with others) you have to go little by little so that the body adapts. The ideal amount for those who start is to run a couple of days a week, leaving several days between them for the body to recover.
- How do I have to breathe? During the first days it is normal to have uncoordinated breathing and in the end you end up breathing through your mouth and nose interchangeably. The first days of going out for a run should be smooth, so the inspiration should be through the nose and the exhalation through the mouth, this will be a good indication that you are going at a good pace when you need to inspire through your mouth because the airflow through the nose is insufficient, it will warn you that the intensity has increased considerably.
- Is it a good idea to wear sneakers with a race? It is normal to buy some shoes and go out that same day to try them on. Your foot will not be used to new footwear and there are still surprises ( blisters, chafing …). Try on your shoes for a couple of days to walk around the house or go for a walk on the street so that they take the shape of your foot and adapt.
- Are the abs important? Yes, and a lot. This muscle group exercises protection on the back and pubis, that is why when we start to run we should not neglect their work, thus preventing future injuries. I like to finish the running sessions with 3-4 sets of 15-20 sit-ups.
- What position to adopt when running? A very common posture vice in newbies is running looking at the feet, this position is not the most suitable since the back suffers and the rib cage cannot hold as much oxygen in the lungs. You should be upright and if possible looking about 15-20 meters forward, this position is cheaper and thus we will also avoid surprises and trips.
- Do I have to do something before I go running? As in all sports practice you have to start by warming up, so you do not catch your body unprepared when your feet start to stride. Start by moving the ankle, knee, hip, and shoulder joints smoothly and if you do stretches also do it very gently and cautiously as the muscles are cold and will not have as much elasticity. And now yes, start running but start the activity with a light jog and gradually increase until you reach your cruising speed.
- How many keystrokes should I go to? As in the beginnings of running, it is about achieving a good aerobic base, you must work the low impact aerobic zone, that is, at an intensity of 50-65%, that in a person of about 30 years we would be talking with a range of 130-150 beats per minute. Going from 165-170 beats will not do you any good, you will be working in anaerobic and your legs will suffer more than you should and your heart will not be enough.
- Is it important to train with a heart rate monitor? At first, no, it is expendable, but in my particular way of looking at it, it is a brutal stimulant to go running. With it, in addition to controlling the intensity of the workouts, you will accumulate data over time and see how work has its effect. I encourage you to get one to start running, it will encourage you to go running and it will tell you a lot about how your body is doing.