Running is one of the best practices to stay in shape and clear your mind for a while; if you want to incorporate it as a routine take good note of some tips to clear laziness
In recent years, the number of people who give greater importance to their appearance and physical care has increased, this activity being preferred to practice and get better, perhaps among other things for the minimum investment required compared to other sports activities. Therefore, we show you some tricks to get into running successfully.
Why should you consider running in life?
This activity has been associated with the awareness of people to improve their health at a preventive level. Many associate it with stress reduction and lifestyle burdens, and by not requiring a large investment for their practice, it is accessible to almost everyone.
Basically you can run in any space that occurs to us: outdoors, on sports courts, on the beach or on the street.
It is true, before starting, it is advisable to visit a doctor to make an evaluation , since your body will be exposed to an additional effort. An electrocardiogram test and other simple pre- tests will suffice for your doctor to approve you to start progressively.
Tips to get hooked on running
To carry out this training in the correct way, you must take into account the following recommendations:
Alternate the distances
This method will help your body to test itself and assimilate and adjust the level of adequate resistance. So, you must know your physical capacity in kilometers, speed and vary the pace .
Rest between practices
It is part of the integral of the training and you can alternate progressively with other disciplines that you like, such as swimming or cycling.
Control the distance
You must respect the limits of your body and for sure this will warn you of them. Do not prolong or extend the periods excessively. It is estimated that a 10% increase each week is the most recommended.
Varies the rhythm
It will help you improve physical endurance. Increase the speed by a few meters and reduce again . Repeat it at intervals and remember that the rhythm should be comfortable for you.
Do not forget to heat previously . And at the end of the session, you must also make some.
Work your muscle mass
This point is important, so there is a balance in your body. It is possible that in some sessions you can alternate running with lifting weights .
Clothing suitable for running
Compared to other sports or activities, running requires a minimum investment. Do not spare any effort and money to acquire the right shoes, it will be worth it.
The purpose is that you are comfortable when practicing this running activity. That your shoes are not loose or too tight, and that you have a good flexibility to accommodate the foot when flexing.
With regard to clothing , it is recommended that it be of some slack to avoid friction and burns. Although sports brands are also at the forefront of different disciplines. You will surely find something comfortable, appropriate and even very stylish.
Plan to start
This plan is only a suggestion or model. If you already have one that is giving you satisfactory results, do not abandon it.
First day: You must walk 3 minutes, then jog 2 minutes and repeat 4 times for a total period of 20 minutes.
Second day: Walk 3 minutes, jog 2 minutes, repeat 4 times for a total of 20 minutes.
Third day: You must walk 3 minutes, jog 2 minutes, and repeat 5 times for a total of 25 minutes.
1 Day : Walk 2 minutes, jog 2 minutes, repeat 6 times for a total of 24 minutes.
Day 2 : You must walk 2 minutes, jog 2 minutes and repeat 6 times for a total of 24 minutes.
3 Day : Walk 2 minutes, jog 3 minutes, repeat 5 times for a total of 25 minutes.
1 Day : Walk 1 minute, jog 3 minutes and repeat 6 times for a total of 24 minutes.
2 Day : A 1-minute walk, jog 3 minutes and repeat 6 times for a total of 24 minutes.
3 Day : Walk 1 minute, jog 4 minutes and repeat 5 times for a total of 25 minutes.
Week 4: change the pace and download
First Day : Walk 1 minute, jog 4 minutes and repeat 5 times for a total of 25 minutes.
Second Day : You must walk 1 minute, jog 4 minutes and repeat 5 times for a total of 25 minutes.
Third Day : Trot 10 minutes, walk for 2 minutes, and repeat 2 times for a total of 22 minutes.
Finally, the running should be a pleasant sport, because if you do it because you like it and not because you feel obligated . In addition, it generates satisfaction and you get many benefits. So, if you set yourself the goal of running and you achieve it, not only will it be a delight but you will get a win.