Guide to start running and make it a pleasure

Running is perhaps the simplest sport and is a natural extension of walking that we learn, in most cases, starting in our second year of life. In addition, it is practical and versatile as it can be done almost anywhere.

Aside from getting fit, improving cardiovascular fitness and even losing weight, many people go jogging or running to relieve stress and take advantage of their free time. But mainly, it is an opportunity to live healthier and share intimate time with oneself, leaving aside technological stimuli such as phones, social networks and more.

Today I want to inspire you to incorporate brisk walking, jogging or running into your life. I want to show you how to get started, because as simple as it is to practice, it is just as easy to get injured. So I also want to give you some strategies to prevent this from happening.

How to get started

If you are still wondering whether it is better to start running on the street, in parks or on a treadmill at a gym, the answer is whatever is easiest for you as long as you start with the proper technique.

Technique

The footprint

The foot contacts the ground through the heel, followed by the support of the external part to take off through the big toe.

Now, we know that gait types vary from person to person, but the key to knowing what type of gait you have is by seeing how the sole of your shoe wears.

A person with hyper-pronation will see that their knee tends inwards, that is, they no longer take off from the ground with the big toe but with the second.

The location of the arms

Your arms should be bent, facing forward and avoiding bringing them towards the center of the body, as this forces the shoulder blades to open and damages the technique.

The inclination of your body

The inclination of the body should always be between 20º-30º with respect to the center of the body. Imagine that while running, you feel like you are going to fall face first onto the ground and you manage to put your foot down to stop that from happening.

This care in posture allows the movement of the pelvis to be efficient since the pelvis is at the base of the stride.

Useful tips

Start slowly

Any skill or discipline is achieved with an adaptation scheme, that is, how often the exercise is performed in a week; the volume , or the length of time that exercise is performed in one session; and the intensity (speed at which you run or the incline).

You can start by going for a run about 3 times a week. Start by walking for 3 minutes and then work up to short 1-2 minute sprints at a jogging pace. Repeat about 6 times or until you complete 30-35 minutes. When you feel comfortable running for 1-2 minutes, you can increase your sprints to 2-3 minutes. This usually takes one to two weeks to adapt.

Eventually, you will be able to increase your jogging or running time and decrease your rest times, so that you will be able to run continuously for 20-30 minutes.

Stretching before and after running to avoid injuries

• Quadriceps flexion, which takes the load off the knee. This exercise stimulates the ligaments, muscles, and tendons that we are or have used.

• Extension of the hamstrings or posterior leg muscles that tend to retract.

• Hip flexion to stimulate the iliopsoas, which is where the leg muscles involved in the stride are inserted.

• There are two exercises, one supporting yourself against a surface or flexing your foot against a wall.

• Also a general stretch (lower back, arms by arm movement)

• Latissimus dorsi, crossing the legs (as if making a parenthesis with the body).

• Tensor fascia lata, crossing legs emphasizing the thigh on the side.

• Stretching the peroneal muscle is very important as many people who run eventually start to complain of pain from periostitis and tendonitis in this area.

• Sitting in a pliers position, bending one knee and stretching the gluteus maximus

Note: Each exercise must be held static for at least 20 seconds so that the muscle gently gives way.

Don't skip the warm-up

• You can start by walking for about two minutes, becoming aware of the movements that come once you start running.

• Take long strides

• Inward and outward ankle turns

• Knee turns clockwise and then counterclockwise.

• Hip twists

Avoid injuries

In principle, if the correct technique is applied, no injuries should occur. If injuries do occur, it would be due to overload or improper loading.

A common injury is a muscle strain or tear in the quadriceps or calf. Tendinitis, especially around the knee, is also a common injury. But we have already seen the pre- and post-workout stretches that should be performed to prevent this from happening.

Poor axial posture can cause these injuries, as well as lower back pain. That is, you should always remember that your body is slightly tilted forward.

Knocked-out or O-shaped legs can also play a role in Achilles tendon problems.

The unilateral movement of running can also cause stress fractures in the metatarsal bones, so it is advisable to combine jogging with other activities such as cycling, swimming or weight training to help with adaptation.

Suitable shoes

Get shoes that fit your foot and stride type. This is important if you want to take up jogging as a long-term practice.

You should know that running shoes are made with different types of support for people who strike the foot inward, outward, forward or backward and this can make a difference in comfort and injury prevention. Once you know how your foot strikes the ground, you can get the right shoes that will give you enough support when jogging or running.

At the end of the article, you will find, as a bonus, the keys to finding the shoe that best suits you according to the way your foot rests when you walk.

A final piece of advice

To complement a good adaptation to brisk walking, jogging, or running, remember to get enough sleep, stay hydrated, and eat nutritious foods.

BOND

STEPS AND RECOMMENDATIONS TO FIND THE SHOE THAT SUITS YOU BEST

What is your footprint like?

 

 

Overpronation is when you push the inner part of the sole of your foot too far forward when you step. This usually occurs when you have flat feet or a low arch.

Supination is when the foot rests along the outside of the foot and this typically occurs if you have a foot with a well-defined arch.

Determine your foot type:

The best way to determine what type of foot you have is to measure your arch by moistening your feet and placing them on a sheet of paper for 10 seconds. When you move away, the imprint remains.

You have a normal arch if: there is a marked curve on the inside of the sole of the foot with a band that is less wide than the total width of the sole and that connects from the heel to the toes.

You have a low arch if the imprint left by your foot does not show much curve along the inside of the foot.

You have a marked arch if there is a noticeable curve along the inside of the soles of your feet and a very thin band on the outside that connects from the heel to the toes. Even if you have a very marked arch, the footprint will not even show a connection between the heel and the toes.

Determine your footprint

1. Severe hyperpronation . This is when the heel hits the ground first and then the rest of the sole of the foot turns excessively inward. When a person has hyperpronation, the ankle does not have the ability to stabilize the body properly. This usually occurs in people with flat feet or a very low arch. The best type of shoe for a person with this condition is a motion control shoe.
2. Slight overpronation . This happens when the outer heel is the first to touch the ground and the rest of the sole of the foot leans towards the inside of the foot. This usually happens to people who lean the sole of the foot inwards, absorbing the impact, and who have a medium to low arch. The shoe that may fit them best is one that provides stability.
3. Neutral . If you have a neutral gait, the middle or slightly outward part of your heel hits the ground first and the rest of the sole follows along the middle absorbing the impact. People with a neutral gait have a medium arch. The best shoe choice is one with neutral cushioning.
4. Supination . A person with supination supports the foot with the outside of the heel, but instead of supporting the rest of the sole inward, the support continues along the outer edge of the sole. This action inhibits the foot's ability to absorb the impact of the foot on the ground. This happens to a person whose plantar arches are very arched and in that case, the best choice is a shoe with neutral cushioning as well.

You can go shopping now

Now that you have an idea of ​​the type of shoe you are looking for, it is time to go shopping. Here are some tips.

1. Bring your old sneakers to show the seller how worn the soles are.
2. Wear good socks or ask about running socks (good socks will make a big difference)
3. As I told you above, don't buy the trendy shoes but the ones that fit you well and are comfortable for this activity.
4. If it is a store that specializes in these shoes, have your feet measured since we all have one foot that is slightly larger than the other.