Tired of a sedentary lifestyle and want to learn how to run to become a runner? You already, but you have not had good results or injuries have appeared? Do you want to jump to a level and destroy your personal records? If you answered yes to any of these questions, you will be interested in the following post, in which we will tell you about this sport, following the instructions and tips. Take note to make the most of your qualities!
How to learn to run?
Below we list the steps and give you all the tips you must follow to learn how to run properly and become a head to toe runner.
Step 0: can you do it?
The first step is actually the starting point: your health. You must make sure that you are truly capable of running. While walking is a low-impact activity and is suitable for everyone, running requires a lot of effort. Therefore, if you are not used to this, or are about to significantly increase your level of effort, we recommend that you get a medical examination, especially at the heart level, where the stress test is included.
Step 1: Equip yourself well
Another key aspect before running is to properly equip yourself. You don’t need to wear the World Champion’s shoes for your first training session, but it is important that they are specially designed for the sport.
Step 2. Make a long-term plan
If you are driven by the urge to run, then that same urge can make you stop the next day. You must develop a long-term plan that will keep you motivated and goal-setting. For example, take part in a 10 km race in two months.
Step 3. Come on! How to learn to run correctly
After the pre-requisites were settled, it was time to take to the streets … but not at all. Here are some basic tips on how to get the job done right:
- Posture: look for what is most natural for your body. Each runner’s physical build makes some run more honest and others more collected, but what matters is that you feel comfortable. However, you must move along the following parameters:
- Slight forward bend of the trunk
- Stand up and look straight ahead
- Elbows bent at an angle of about 90º
- Relaxed shoulders and neck
- Knees not too high, flexion equivalent to an angle of approximately 30º
- Protector: This is a key aspect of running training and a fundamental principle to avoid injury. You have to find the natural cushioning of the trail, and to do this, you need to land on the front half of the plant, then step on all of this and nudge yourself again with the front section to begin the next step. The heel landing is very aggressive on the back and joints
- Breathing: This aspect will be critical to endurance in the race. This is not just a matter of inhaling and exhaling, much less the old myth of “breathing through the nose and exhaling through the mouth” follows. In a race, the body needs a large supply of oxygen, which must be received through the nasal route as well as orally. It is also preferable to take small doses instead of long puffs. And of course the airways must always be very well cleared.
Step 4. Post-race
Just as important as learning to run, learning to recover. After the race, it stretches well there, for at least 10 minutes. By doing this beforehand, you can avoid jolting or puncturing injuries during your session. And doing this later will prevent other, even more serious, far-reaching injuries that occur if the natural muscle contraction after exercise is not counteracted. In addition, you must hydrogenate to replenish your stores of fluids and minerals.