If this year you have decided to put on your running shoes and do miles, practical tips to make running a healthy and safe practice are never bad. We answer eight of the most frequently asked questions about running.
Eight questions from running novices
- Do we have to run every day? When you start with this sport (as with others) you have to go little by little so that your body adapts. The ideal amount for beginners is to run a couple of days a week, leaving several days in between for the body to recover.
- How do I have to breathe? During the first few days it is normal to have uncoordinated breathing and in the end you end up breathing through your mouth and nose indistinctly. The first days of running should be soft, so the inspiration should be through the nose and exhalation through the mouth, this will be a good indication that you’re going at a good pace, when you need to inspire through the mouth because the flow of air through the nose is insufficient, will warn you that the intensity has increased considerably.
- Is it a good idea to wear running shoes for the first time? It’s normal to buy a pair of sneakers and go out that same day to try them out. Your foot won’t be used to the new footwear and there are still surprises (blisters, scratches…). Try on your slippers for a couple of days to walk around the house or go for a walk in the street so that they take the shape of your foot and adapt.
- Are abs important? Yes, a lot. This muscular group exercises protection on the back and pubis, that is why when we start to run we should not neglect their work, this way future injuries will be prevented. I personally like to finish the running sessions with 3-4 series of 15-20 abs.
- What position to adopt when running? A very common postural vice in beginners is to run looking at each other’s feet, this position is not the most suitable because the back suffers and the rib cage can not hold as much oxygen in the lungs. It should be upright and if possible looking about 15-20 meters forward, this position is more economical and also avoid surprises and stumbles.
- Is there anything I need to do before going for a run? As in all sports practice you have to start by warming up, so you don’t catch your body off guard when your feet start to stride. Start by moving the ankle, knee, hip and shoulder joints gently and if you stretch 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 gentle trot and gradually increase until you reach your cruising speed.
- How many beats should I go to? As in the beginnings of running it is a question of getting a good aerobic base we have to 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 about a margin of 130-150 beats per minute. Going beyond 165-170 beats won’t do you any good, you’ll be working in anaerobic and your legs will suffer more than they should and your heart won’t give enough.
- Is it important to train with a heart rate monitor? Not at first, it’s totally dispensable, but in my particular way of seeing it is a brutal stimulant to go out to run. With it, in addition to controlling the intensity of training, you will accumulate data over time and see how the work has its effect. I encourage you to catch one to start running, will encourage you to go out to run and tell you a lot about how your body is doing. For a little more than 50 euros you can get the basic heart rate monitors.