Want to Start Running?

If he decided to leave the sedentary aside or leave for a new sport, the race may be your best choice

How to start running if you think heart will explode when climbs a slope? Believe me, you can do it! Follow the professional guidelines to collect and start.

Full check-up

If you were in a serious relationship with the couch and do physical activities for a while, better visit your doctor before. “It is important to consult a cardiologist and say you want to start running. He will evaluate and apply for exams that will indicate whether it’s released or not to practice, “advises Walter Martins, physical educator academies network Bio Rhythm. That goes for any new exercise – especially if you’re thinking long-term, injuries and health complications can be avoided this way.

No rush

She can even spoil everything. “Start walking and then evolve into a trot alternating the speed,” says Walter. A minute trotting for two or four walking, for example. But, always ask the guidance of a teacher. Based on his medical evaluation, it will be able to indicate the pace and duration of the training. “Do not specify a speed initially; the sense of effort and heart rate are most important factors that guide students to observe. ”

Nothing aggressive goals

Do you ever imagine running as Shelly-Ann Fraser (one of the fastest women in the world), but in reality the evolution to get to long distances takes. What’s the point of staying full of cramps or pain in the body, cross the line and go days without training? Not much, according to coach José Carlos Fernando da Ztrack sport and health (SP): “Have often is more important than improving your time or increase the distance. Be able to run three times a week is great 1 1 goal, for example “. Another tip is to face some slopes. “Climbs help strengthen the glutes, thighs and calves later – muscles thrusters of the race – and still works as an active rest”, complements Walter.

Without sick

Not to leave the training fall into a routine, do other exercises too. “Switch the race with strengthening exercises such as weight training or functional. The combinations of different stimuli wind up motivating who is not very fond of sports, “says José Carlos.

1000 springs

If you’re going to give your pranks in line, don’t worry now with a sneaker full of technology, because the own equipment has shock absorbers. However, if you’re going to run in the Park, start on land plans. Shoes for race are not cheap according to http://www.sportingology.com/tips/5-dos-and-donts-when-buying-running-shoes/, so before buying any, test of trampled so I don’t end up with inappropriate shoes.

Look training

During the race there’s a lot of body heat exchange with the external environment, so use light clothes or technological materials. No cotton t-shirt! She retains body heat and may end up damaging their performance. In closed environments, sweat does not evaporate completely, then take the washcloth: you will sweat, sure. To avoid blisters or bruises caused by friction of the half, prefer seamless parts – will leave your fingers more comfortable and to facilitate the exchange of air.

Extra care

-If it is run in external environment, don’t forget the sunscreen to get fun Tan shorts in the legs or the top of the back.
-Take the headphones, but let the low volume, so you hear the sound around and avoid possible accidents.
-Drink water! Every 20 minutes, hydrate with water-isotonic drinks are not required. After 1 hour running, it can be a good option: the coconut water is a natural option and recover the minerals lost during physical activity.

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