If you are looking for a training plan for beginner running here you will find it.
In this training plan for beginner running some interesting points will be addressed so that you can start this wonderful and liberating sport in a safe, pleasant and progressive way.
First, the answer of the many that we can say is: Because we are made for this. Have you ever stopped to think about how our body is all articulated. He’s all prepared to run, it’s human nature and human beings have always done that. However, with the mobility facilities of modern life, we started to leave that a little aside.
What are the first steps in the beginner race?
Before starting to carry out your training plan for beginner running, remember that it is advisable to see a doctor to find out if you are fit for it. So with that said, let’s get down to business.
Set aside three days a week to run. It doesn’t have to be that long, 25 minutes to 1 hour is fine. In the beginning, it is not recommended a lot of time because your body will be adapting. But know that the most important thing is regularity. So be disciplined, be fed, not on a full stomach of course. Look for light foods and eat at least 30 minutes before running, in fact if one of your goals is to lose weight, you should know that diet is extremely important for that.
Run every other day (eg, Mon, Wed, and Fri), as running on consecutive days will strain your muscles and joints. Lifting weights on non-running days will go a long way in building muscle as well as preventing injury. But beware of excesses, remember that rest is also training! So always have at least 1 rest day a week without any activity. Stretching will always be welcome in both running and bodybuilding training.
If you already walk regularly, you can skip this first step. However, if you are completely sedentary, it is interesting, at least in the first week, to just walk. Consequently, your body will adapt to the stimuli and then start running the following week. No rush at first, what you need is to run always, practice the activity regularly. However, if you overdo it early on, you will injure yourself or overexert yourself. In conclusion, you will be discouraged by this.
Starting to run – Beginner run training plan
Running isn’t complicated, so don’t get behind magic and miraculous formulas and worksheets. That’s not going to make the difference. Running well is more about your discipline and consistency than anything else. As you are at the beginning, the ideal thing to adapt well to running is to intersperse running with walks. A good start is 4 minutes of walking with 2 minutes of jogging at an easy pace. Then, as you feel better, every one or two weeks, decrease the minutes of walking and increase the minutes of running. Consequently, you will find that you can run without discomfort for longer and longer.
At the beginning, don’t be too concerned about the speed of your run. Know that it is in light running that we have the greatest health and weight loss benefits. However, later on, interval shot training at a stronger pace is also interesting, but that’s for another time.
Another important tip is to look for flatter routes at the beginning, as the uphill and downhill slopes are more difficult and increase the risk of injury. In conclusion, as you gain preparation, you can start challenging yourself on some climbs.
It is also very important to wear suitable, lightweight clothing for running. A good pair of socks and especially comfortable running shoes. But it doesn’t have to be expensive sneakers, there are several models from different brands at reasonable prices. The most important thing is to be aware of your foot type.
Each person has their own foot type and being aware of this is important to stick with your running plan.
The types of stepping are divided into 3: supinated, pronated and neutral. So let’s talk very briefly about each one of them.
Shoes for each type of step have better cushioning in their specific part.
Supinated: the supinated step is the one in which people step with greater pressure with the outside of the foot. Therefore, runners with this tread tend to have more wear and tear on the outside of the shoe.
Pronation: Pronator runners tend to step with more pressure on the inside of the foot. Therefore, runners with this tread have more wear on the inside of the shoe.
Neutral: as the name implies, runners with this footstep distribute the pressure of your step in a balanced and well-distributed way.
To get an idea of your foot type, you can simply look at the sole of one of your shoes with a certain amount of time and see where your sole is most worn. However, it is worth remembering that some specialized stores offer a quick and free foot test in their establishments. If in doubt, start with a neutral tread shoe and monitor its wear.
Do I need sports advice to start running?
For those who can afford it, an advisory is very good! Because you will have the follow-up of a professional, and to boot, you even get some friends and training partners. If you don’t have financial conditions or simply don’t want to pay for an advisory, you can start on your own yes. Obviously carefully and without abuse.
Running is wonderful and good for your health! But be careful and careful, respect your limits! Consult a doctor beforehand, eat properly, alternate running and walking in the beginning and run on alternate days. Pay attention to clothing and especially shoes, and if you can, get advice from a professional.
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Have great kilometers ahead!