Are you ready to run? 1, 2, 3 … Go!
“The act of running was integrated into my life cycle to be part of it, like the three daily meals, sleep, house chores or work.”
HARUKI MURAKAMI – “What I talk about when I talk about running”
If you read this is that you have made or you are about to make the best decision of your life: integrate physical activity in your life and run. And just for that, we want to congratulate you.
Running is not only to lose weight, get fit or meet a challenge, RUNNING MAKES YOU FEEL GOOD and that despite the stiffness, sore muscles or other pains (which incidentally can be prevented and you will see how, read on).
If you have a goal in mind, such as your participation in a race or just to lose weight, share it with your friends and family so they can support you, it will be even easier to motivate yourself to get out.
I don’t have the time…
You know it’s the # 1 excuse for not training and you have to know that it is difficult for everyone to keep the commitment to go training. But if there’s one tip you have to keep in mind, it is “no surrender and no excuses”: you have to organize your other activities around your training plan to continue with it calmly and not suffocate in the attempt.
As you will see in our training plans, those sessions are short and if you respect the resting days (necessary to avoid injury!), there is no reason for you to be overwhelmed.
1. You have to know your fitness, doing a checkup if you think necessary.
2. Use technical shoes with good cushioning and stability to avoid injuries. Your shoes are like tires on your car, they have a maximum mileage. Don’t forget to wear good socks, in order to avoid discomfort and blisters. If you do not know which to choose, salespeople in specialty stores will help you.
3. Do not run if you have pain, it is better to stop training for two days than bear pain and end up with a more serious injury. Against pain, you have an ally in Fisiocrem; when you are about to go run, rubbing some Fisiocrem on your legs to prepare your muscles to the effort. Do abs every day to fortify the middle part of the body, important to avoid injury.
4. Train well mean watch your diet and your daily hydration; eat at least 5 portions of fruit and vegetables, drink 2 liters of water and if necessary take a sport drink half an hour before leaving.
When and how to stretch
The time and manner of stretching are different for each sport.
Prior to heat, you can do some movements of ankles and knees. But above all, stretch after your workout to avoid discomfort and injury. We have put at the end of the article, a quite complete stretching session of different muscle groups, but they are not exhaustive, there are an infinite variety of stretches that you can adapt as you progress, also by observing habits of other runners.
Although running is a sport that involves mainly the legs, your whole body is in motion. Think also about stretching the upper body and avoid contractures in the shoulders and back that tend to occur mainly in the first sessions.
The big day has arrived
1. Eat breakfast 2-3 hours before the Race.
2. Get there an hour before departure, you will have time to quietly collect the chip, leave your stuff in the closet, heat and concentrate.
3. Run regularly, following your pace without accelerations because you or because you want to advance forward. If you have a stopwatch, you can follow your progress every mile (indicated by panels during the Race of Women).
4. ENJOY! It is one of the most beautiful races in the world and you haven’t made so much effort to have a hard time today.