Running for beginners: how to start running to improve your heart, aerobic fitness, weight and stress levels

If you have decided to start running every day, congratulations. You will not regret it even if it costs you a bit at first. So put on your shoes, warm up before running and go outside or get on the treadmill, it doesn’t matter. Running seems so simple that getting ready to start a routine may seem silly, but learning a few basics will add to your enjoyment and make your workout more enjoyable. more effective. Because there is nothing more encouraging to follow than to see results.

Running is one of the most effective ways to develop cardio endurance. If you run outdoors, you’ll benefit from exposure to nature, which can reduce stressrelieve anxiety and improve your mood. You don’t need any fancy equipment, it’s relatively inexpensive, and you can do it almost anywhere. It is also an activity that admits all kinds of practitioners: it’s never too late to start running. There are many more people than you think who have started in the sport in their 50s, 60s or even 70s. And also!

Running is one of the most efficient ways to achieve a good aerobic condition, it is a smart weight loss strategyis an excellent stress reliever, creates a community of practitioners, releases endorphins and, ultimately, you get a better overall health with improvements such as increased lung capacity, increased metabolism, lower total cholesterol levels, increased energy, and reduced risk of osteoporosis.

Choose your type of race

There are different types of career that you may want to explore. The most popular is run down the street on asphalt surfaces and sidewalks. It’s the most convenient type of running, and it’s also one of the easiest ways to start your new plan—all you have to do is walk out the door and get moving.

running on treadmill It is a great alternative to running outdoors and has the advantage that you can do it indoors. the comfort of home or in an indoor gym. Another advantage is that it can be easier on the joints if you are starting. Most treadmills allow runners to change pace, incline, or resistance so they can simulate running outdoors and vary their workouts to avoid boring.

heat well

Take steps to keep your healthy and injury-free body. First, make a heating before you start running. Walk or go for an easy jog for 5-10 minutes before increasing the intensity. You can also add warm-up exercises like dynamic stretches or running exercises.

Second, do it all in safe conditions. Choose places that are not very crowded (although enough) and without car traffic. Remember to always carry a personal identification of any tripo when out for a run in the unlikely event of an accident. Make yourself visible to others.

Another thing you can do is start your new plan combining running with walking intervals. For many new runners, this is the easiest way to develop resistance with less stress on the joints and a manageable level of intensity. Simply alternate one-minute running intervals with one-minute walking intervals, and then try increasing the time spent running. As you get more comfortable, reduce the time you spend walking.

Don’t suffer, always motivated

Your running workouts can be challenging at first, but never make them so hard that you never want to run again. During each workout, keep a comfortable pace that makes you strive, but without suffering. After each run, take a short walk to relax. A bit of gentle stretch It will help you avoid tense muscles.

Keep the head up when running, the back is long and tall and the shoulders are level but relaxed. Make sure you don’t lean forward or backward at the waist, something some runners do when they get tired. As you run longer distances, pay special attention to the position of your shoulders. It helps to look straight ahead.

When you first start your running plan, you will probably feel excited and full of energy, but it is likely that before long things will come up that will test your motivation. Help practicing sports in companybring a playlist of musichave a diary in which you record your progress and fill your home, work space or social networks with motivational quotes for running. It can be very inspiring.