Avoid the most common mistakes of beginner runners

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Avoid the most common mistakes of beginner runners
Avoid the most common mistakes of beginner runners
Anonim

Running is one of the most widely practiced sports: it's no wonder, as it perfectly shapes the muscles, consumes, and contributes greatly to maintaining he alth, and all you need is a good pair of running shoes. Many people decide to exercise regularly before bikini season begins, but if you want maximum results, you should pay attention to a few important things.

Don't cut right into the middle

Maybe he is really determined and has seriously decided that he will run every night. However, it is very important that you do not want to run 10 kilometers straight away without stopping, because on the one hand, you will hate the whole thing the first time, and on the other hand, you can suffer serious injuries.

“The first and most important mistake when someone starts running from scratch is not to rush into the middle, but to remain patient and only increase the distance week by week. It is worth joining amateur running clubs, there is always a coach who will help you start a program. You don't always have to go there afterwards, but sometimes it doesn't hurt to consult someone. If someone doesn't want a trainer, then the point is to keep in mind the principle that you go slowly, you get longer, and you only have to slowly increase the doses, advises running coach Zoltán Kaldy.

Don't start running overweight

No matter how much you want to start training as soon as possible, if you have a lot of extra weight, you will have to wait a few months until you lose it using some other method, otherwise your knees can easily be damaged from the heavy strain! So first go on a diet, then just walk for a few weeks before you start running!

Never miss a warm-up

Although according to some theories, stretching before training can be dangerous, you must not miss the warm-up, because without it, the risk of possible injuries increases. According to the coach, even though he doesn't run that much at a high intensity in the beginning - in fact, he may only jog at the beginning - he still needs to exercise his muscles, and not just his legs, but everything, because when running we use almost the whole body ! Unfortunately, no matter how much this is emphasized by experts who are just starting to do sports, they often skip this important step.

Pay attention to the choice of shoes

They say that if someone wants to swim and do sports on the cheap, they should go running. It is true that if the person goes down to the nearby park to exercise by himself, there is neither an hourly fee nor a rental fee. However, it is still worth investing in something, and this is good quality running shoes, since a lot can depend on them.

“When choosing shoes, it is worth being careful, you should not regret the money, because if someone decides to do it, then he does it right! If the shoes are not comfortable or do not hold well, then we tend to step differently while running, straining the feet, which will also end up with injuries in the long run. In my opinion, you should first have insoles made and go to look at shoes with them, because there are few people who do not have corns or some minor deformity on their feet!” - advises professional runner Krisztina Papp.

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Learn the proper technique

Many people think that everyone can run correctly, but this is far from true. As with everything, it has to be learned, otherwise it will not produce the expected results. According to the coach, it's worth asking someone - be it a professional or someone who knows enough to draw attention to mistakes - to look at your technique and tell you if something needs to be improved.

Most often, the arm work is spoiled by beginner runners, because they either swing too much or hold their arms very tightly next to them. It is important that the arms move back and forth and not "mow" in front of the body! "It is often seen in beginner runners that they twist their trunk a lot by swinging one of their arms and twisting significantly afterwards," says Krisztina Papp.

In addition, try to pay attention not to stomp with your feet, but also not to run on your toes - of course, beginners often make these mistakes because they don't have enough stamina yet and can't pay attention to the correct execution. However, if they are imprinted like this, it is much more difficult to correct them later.

Never miss regeneration

Running moves the whole body to a great extent, so it doesn't hurt to include a little regeneration at intervals - that's why you shouldn't train on consecutive days.

“If you are already exercising regularly, it is worth incorporating some kind of regeneration, such as massage or sauna. You can prevent a lot of minor and major injuries with it. If, however, something goes wrong and someone is injured, don't try to be a hero, you need to rest the injury well, and when you return to running, start training again slowly and patiently! - advises Zoltán Kaldy.

Eat properly

When someone starts running for weight loss, they tend to eat little while doing so, as they think that this will help them reach their desired weight faster. However, if you don't have enough energy, don't be surprised if you start passing out from exhaustion after 5 minutes.

“The most important thing is adequate carbohydrate intake, especially if someone is already preparing for a marathon. You should also pay attention to hydration, and not only after training, but also during it! You can already get gels with different carbohydrate content on the market - even with caffeine - and isotonic drinks are also very useful, especially in summer. Of course, in addition to all this, you have to make sure you consume enough vitamins, which if you can't get them from your meals, you should take them in the form of food supplements, otherwise you won't be able to handle the workouts! - warns the runner.

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