Training plan (6 weeks) and starter guide
Start running It has become one of the great purposes in recent years. But before joining the runner community we recommend reading these tips for running beginners with which you will be able to avoid the most common mistakes when you decide to put on your shoes and start running from scratch.
This beginner's running training guide focuses on everything you need to start running and do it safely. A starting point that will lead to an improvement in your physical condition, will help you get fit, lose weight, reduce stress, improve quality of life and, who knows, if it can become the necessary springboard if you want is to intensify training levels to infinity ...
Before you continue reading, we don't want to disappoint you. The great "trick" to start running We will find it in the record. There are no short cuts. Unlike the majority of miraculous methods that you can find online, the tips that you will see below focus on paving the way that makes running a pleasant, healthy and, above all, lasting habit.
Before starting to run (pass the "ITV")
The first advice before starting a physical activity of a certain intensity is to go to health professionals and pass the corresponding check-up.
A medical-sports assessment is necessary, even more so if the last memory in shorts goes back to gym classes at school, you are over 30 years old, a smoker or ex-smoker, you suffer from an injury, illness, obesity, etc. There are many medical centers specialized in Level 1 sports medical exams at a reasonable price (from € 30). They include electrocardiogram, medical history, cardiorespiratory, anthropometric, orthopedic evaluation and basic stress test.
Many people come to running to lose weight and with the intention of leading a healthier life they decide start running at 40. It is never too late to start in this magnificent sport, but if you have led a sedentary life in recent years, it is important that in addition to a medical check-up, you seek progressive muscular and cardiovascular adaptation. Nothing to get carried away by the emotion and start searching like crazy for a training plan
Start running (women)
Women have biological differences from men that affect the way they run. Hence, it is so important to know each of these factors. In this article we have determined the biological factors to take into account to start running if you are a woman.
To the mess, what do I need to start running?
Running is a simple sport that does not require a large outlay on technical products, although it should be done with minimal material. Before compulsively launching to buy material, caution must prevail, otherwise you want to see how that illusion turns to dust after a few months. Let's not forget that our goal is start running from scratch and be able to do it for many years. It is useless to fill the closet at the first change in this long distance race.
The jewel in the crown of the basic runner kit. A good choice will give you protection, injury prevention and comfort. You can pull these basic tips on running shoes that will help you in the choice based on multiple factors: type of footprint, rhythms that we will be running, weight, uses, biomechanics, muscle imbalances, type of terrain where we will train, drop of the shoe , need for cushioning and correction, aesthetics, budget, etc. In this article we have selected what we believe are the best running shoes to start running (cheap and with absolutely everything). A data. Most shoes are geared towards meeting the needs of runners with a neutral or slightly pronated tread, which represents about 90% of runners. Good shoes are essential to start running, minimizing the risk of injury.
In section running shoes You will be able to see the latest trends of all brands (Nike, adidas, ASICS, New Balance, Mizuno, etc.) and transfer your doubts to our material experts, capable of evaluating your needs and recommending the most suitable footwear.
The sock is very important, since it is the first element that comes into contact with our feet. You can find socks designed for running in most sports stores. The purpose is a good fit, without seams, that provide a good absorption of moisture and sweat of the feet, so that they do not slip and thus avoid the appearance of the dreaded blisters. There is a wide range of thicknesses that you can adapt to your preferences at a reasonable price. Blisters are very common among those who start running. Good socks will help you prevent the appearance of this annoying travel companion.
Shorts and / or tights
They must be comfortable, light, adjustable at the waist and capable of absorbing sweat. When the weather is colder, it is advisable to use meshes to keep greater comfort and thus reduce the risk of injury. Starting to run with cold muscles noticeably increases the risk of fibrillar rupture.
T-shirt and sports bras
The shirt must not be too loose or tight. The techniques are overrated. You can resort to the cotton shirts in your wardrobe without complexes, since the weight, evacuation and absorption of sweat are similar. During winter, you can pull on thermal shirts, gloves and rain-repellent windbreakers.
In the case of women, it is important to wear a sports bra that fits perfectly without becoming uncomfortable.
Mobile and music
The explosion of applications allows to know every detail of running training with maps, time analysis, statistics, speed calculations, activity reports, as well as providing us with motivation through online training. Mobile applications with gps sensors are those that record the route we run and mark the pace and distance traveled: Nike + Running, Endomondo, Garmin Fit, RunKepper, Runtastic, Strava, etc., are some of them. On the other hand, the use of music can become an important pleasant and motivating element while you run, as several studies show.
Where, when and how to train?
We come to the most grateful part of running and the one associated with its low cost. There are no limits, the possibilities are endless. Roads, paths, parks, forest tracks, treadmills in gyms ... A good advice for beginners is not to stray too far from the starting point or do it with some cash in case we have to resort to another type of transport.
There is no time limit, any time of day is appropriate. It depends on the tastes of each and on availability. If we do it first thing in the morning we increase the activity of the basal metabolism during the hours after exercise, the optimal strategy to lose weight, while if we exercise in the afternoon the physiological state will be more regulated.
Principles of training
"A journey of ten thousand kilometers begins with a single step"
The key to start runningWe find it in perseverance, mastering the bridge between desire and fulfillment. We will always (or almost always) need large doses of willpower and motivation to go running, but that barrier is even more pronounced during the first days. So patience to face the initial period of cardiovascular conditioning and the adaptations of muscles, ligaments and tendons. As the weeks go by you will not give credit to the improvement experienced.
"Training you destroy and resting you build"
With the training we will be giving stress to the body and with the subsequent rest the physiological adaptation will take place that will lead to an improvement in the physical state. Training demands should not be increased faster than it takes for your body to adjust to the supported training loads, excessive fatigue or injury are the main threats.
Principle of progressivity and principle of individuality
The pace of adaptation varies depending on each person, responding to multiple factors (age, physical condition, health, motivation, diet, etc.). For this reason, it is essential to respect the principle of progressiveness in training and find the right balance between load and rest, taking into account the principle of individuality.
Having a training plan helps you stay steady on your purpose to run regularly. Meeting the guidelines and achieving small goals set provides confidence and motivation. We must not forget that the training plan should never enslave neither physically nor mentally.
Modulating the intensities according to the principle of individuality we will obtain adequate rest, good muscle recovery and an improvement in our aerobic performance. In this sense, having a personal trainer that regulates the objectives-training binomial favors a quick improvement in performance, minimizing the risk of injury, apart from the discipline, objectivity and confidence that your figure can provide.
A training session type maintains the following structure: previous limb mobility exercises (rotation of the knees, feet, head, shoulders, hips), followed by a warm-up of muscular and cardiovascular activation (walking briskly or with a light jog for 5 or 10 minutes, depending on the case), main session (the core of the training), very mild warm-up or “calm down” for 5 or 10 minutes (jogging or gentle or walking) and, finally, a small batch of stretches that will help you reduce muscle tension, improve flexibility, injury prevention, among other benefits.
Hydration and Nutrition
With physical exercise, body temperature increases, the body needs to cool down by secreting sweat with the consequent loss of water in our body. It is necessary to increase el water consumption before, during (if activity is prolonged) and after exercise as we saw in the article on the importance of maintaining our body's water reserves for exercise.
Regarding nutrition, in previous articles we have answered the usual questions about what and how to eat before exercising, what to eat after physical activity is finished and the two most read articles in La Bolsa del Corredor: Why Why don't I lose weight if I exercise? and "5 things you did not know about losing weight running".
Training plan to start running - (6 weeks)
We leave you a training plan to start running in 6 weeks. A training guide for beginners of running that can be very useful for those who are looking for some guidelines and a reference path.
If you want more information, do not hesitate to consult the information of our running club. comment, contact us (firstname.lastname@example.org).
|Monday||6 ′ walking, 2´ running (2 repetitions)|
|Wednesday||6 ′ walking, 2 ′ running (2 reps)|
|Saturday||5 ′ walking, 2 ′ running (2 reps)|
|Monday||4´walking, 2´ running (3 repetitions)|
|Wednesday||3´walking, 1:30 ″ running (4 repetitions)|
|Saturday||4´walking, 2´ running (3 repetitions)|
|Monday||3´walking, 2´ running (3 repetitions)|
|Wednesday||3´walking, 3 ′ running (3 repetitions)|
|Saturday||2’s walking, 2’s running (4 reps)|
|Monday||3´walking, 3 ′ running (3 repetitions)|
|Wednesday||3’s walking, 4’s running (3 reps)|
|Saturday||2’s walking, 4 ′ running (3 reps) ending with 5 ′ walking|
|Monday||5’ running, 2’ walking (3 reps)|
|Wednesday||4’ running, 1 ′ walking (4 reps)|
|Saturday||5’ running, 2’ walking (3 reps)|
|Monday||6’ running, 2’ walking (3 times)|
|Wednesday||6’30 ″ running, 2’ walking (4 times)|
|Saturday||7 ′ running, 1 ′ walking (3 times)|
With all this you can start running with the calm and tranquility of knowing that you are on the right path. Enjoy to the fullest and not obsessions. Remember that all this is simply guidelines and practical advice to make your arrival in the world of running more pleasant and safe!
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