Running is a favorite sport for many, and if it’s your favorite too, you’ll know that once you start practicing it, becoming addicted is very easy.
It’s an activity that doesn’t require much equipment. All you need is a good pair of running shoes, plenty of energy, and the desire to go out and enjoy a good physical activity.
However, although we all know how to run and can put on a pair of sneakers and jog on the streets for a few minutes, not everyone is qualified or has the necessary knowledge to plan a training routine that allows us to achieve our goals. Therefore, it is essential to know some basic parameters that will allow us to progress in our training without getting injured.
Running Shoes:
The best shoe, beyond a specific model or brand, is the one that suits your needs. There are different foot strikes, cushioning requirements, and styles. It’s best to visit a specialized sports center where an expert can analyze your stride and recommend the best shoe based on your needs rather than just aesthetics.
Always try on your shoes first and make sure you feel truly comfortable in them.
You may come across many online deals with fantastic discounts, but the risk of buying shoes without trying them on first can be very costly.
Less Asphalt, More Trails
Asphalt is a very hard and injurious surface. Although you may not notice it at first, if you run an average of 50 to 100 km, which is what most runners do, you will eventually get injured.
Asphalt puts a lot of stress on the joints due to the impact, so you need to be careful whether you are recovering from an injury or just starting to run. If the terrain is inclined, running for a long time in the same direction affects your stride and can lead to injuries. The best solution is to alternate the terrains where you do your training, as well as the distances and speeds, as much as possible.
Planning:
If you want to advance and make progress in this sport, planning is crucial. It’s important not to let your body get accustomed to the exercises we subject it to, so alternating your training is something we shouldn’t overlook.
Typically, training plans range from 8 to 16 weeks on average. In addition to this interval, we should add at least another four weeks of recovery or active rest. During these weeks, we don’t stop running, but we perform sessions with lower intensity. The easy-hard-easy cycle is an excellent alternative for running. It involves alternating hard training days (with high-intensity intervals, speed work, hill repeats, or long runs) with easy days.
If you don’t know how to plan these sessions, it’s ideal to consult a specialist to create a training schedule and gradually work towards your goals.
Rest: The Most Important Thing
Rest is as crucial as training. Muscles need time to recover. The older we are, the more rest we need. If we don’t rest, our muscles will suffer, and we will stop making progress. After each run or race, we should rest, and if it’s a marathon, take 15 days of rest.
Now that you know some crucial aspects of this activity, it’s time to go out and enjoy a good run, disconnect from the daily routine, and reap the great benefits. And remember, if you ever feel any discomfort, seek advice from a specialist to treat it properly and with expertise.
