Starting the run by covering short distances is important for the body to adapt to the new pace and gain resistance without becoming overloaded or suffering injuries, and it is also important to do resistance training to strengthen the muscles, such as weight training.
Therefore, the ideal is to start with light walks that alternate between brisk walks or jogs, always remembering to warm up and stretch the entire body well before starting training, as this prepares the muscles and tendons to withstand physical activity.
One thing to be careful about when starting running is repetitive strain injuries, which is why it is extremely important to work on strengthening the muscles of your thighs, core and upper limbs, which, in addition to strengthening your joints, will increase muscle mass. muscle and thus reduce unwanted flaccidity
Run 5 km in 5 weeks
The following table shows how training should progress to run 5 km.
It is normal at the beginning of training to feel pain on the side of the abdomen, also known as pain in the ass or fag pain, as it appears due to the lack of resistance in the body and the lack of rhythm in breathing.
Read too: Running for beginners: how to start (with training sheet)
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Run 10 km in 5 weeks
To start training to run 10 km, it is important to do at least 30 minutes of running 3 to 4 times a week, as the body is now more resistant and the muscles are stronger to resist injuries.
Even if tiredness does not appear and the activity does not wear out the body, it is important to respect the training rhythm to avoid injuries to the muscles and knees, as the progressive increase in rhythm strengthens and increases the body’s resistance.
How to accelerate resistance gain
To accelerate strength and endurance gains, hills should be included in the training route, and to improve physical conditioning and accelerate muscle recovery, it is important to alternate periods of light running during physical activity. Additionally, switching between running and walking also works to activate calorie burning and aid weight loss.
How to choose the right sneakers
To choose the right sneakers for running, it is important to know the type of stride you have. If the foot touches the ground straight, the stride is neutral, but if the foot touches the ground more with the inside, the stride is pronated, and if it is with the outside, the stride is supinated.
There are specific sneakers for each type of stride, as they help to readjust the position of the foot, in addition to being important to evaluate the weight of the sneaker, comfort and whether or not it is waterproof, especially for people who tend to run in humid environments or in rain.
Watch Tatiana Zanin’s tips for a recipe for a great homemade isotonic drink to boost your training:
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