Begin has been a success in Belgium and the Netherlands. This method allows you after ten or fourteen weeks five kilometers walk. Yet the hooks after a few weeks the participants sometimes leave because of injuries or other problems. Running is a sport with many advantages as a beginning runner, but you have to pay attention. The following tips can help you get your first months as a runner to get well.
Buy good running shoes
You have good and stable running shoes are required. Old running shoes, tennis shoes or baskets to lead to injuries. Good running shoes are specially designed to absorb the impact on your knees and joints and keep your foot tight. But not all run in the same way or place in the same way the feet on the ground. Run buy therefore best in a specialized driving Centre where you can analyze your foot and there you can walk on a treadmill. So they determine exactly what type of shoe for your foot and your time is appropriate.
Remember that shoes don’t last forever. The tax amounts to a shoe over time as much as two to three times your body weight. You can with a pair of shoes for an average of fifteen hundred kilometers. When you have two to three times a week are you need to replace your shoes after half to two years. How quickly wear out your shoes also depends on how you walk, how tough you are and how many kilometres you cover per workout. If you’re not in time to replace the shoes, you can post workout pain in knees, ankles and the muscles are affected. This may be a sign that your shoes have to be replaced.
In addition to the shoes are also good sports socks are a must. Reducing the risk of blisters when you go with custom designed socks for runners.
Prepare yourself for
Start with running is not for everyone a piece of cake. “Anyone can learn to walk five kilometers but a person obviously has more talent than the other. In addition, it also plays your condition at the start of your route. Do you regularly other sports? Whether you’re cycling or walking regularly? Then you have already built up some terms and it will be easier to switch to walking. You will still need to get used to the other joints and muscles you use when you go.
When you do that for many years have had no movement has begun to run not as simple as you represent it often. Be realistic. Don’t expect that if you hung the last five years every night on the couch with a big bag of chips you make with your finger in your nose will pick the five kilometers. Actually, it’s better when you start your first walk at least three months of regular walking. P this way you build whatever physiques. This is especially important if you are overweight. Running is fresh but a bit stressful for knees and joints. It is therefore wise to lose kilos first contact before you start driving.
People over the age of forty also do well to first with your doctor to do a medical check-up. The doctor can control including the heart and blood pressure.
The importance of warming up, cooling down and stretching
For walking you have to warm up first. This can be done by for a few minutes to walk. Towards the end of the practice, the opposite is true. Go one or two minutes after a walk to cool down your muscles.You will find that your day after walking has less muscle soreness when you always do a heating and cooling. In addition, to reduce the risk of injury.
After cooling is a good stretching with stretching exercises for the legs and exercises for the neck and back is important.
Stick to a good hard run schedule
Go you must build slowly at first. Don’t you think that experience a sudden and go without a few kilometers walk, chances are you are overloading your muscles and joints. In addition, you will be so tired that you soon will give up.
A hard-driving schedule allows for a gradual build-up which you wander in the tracks begins with deputies. Also a good system provides the necessary rest between workouts. Work out too often and too hard in the beginning is not wise. Firstly, it is not necessary. You are far from being a competitive athlete and perhaps it is not your ambition. Secondly, to avoid starting to overload your knees, joints, bones and muscles. Train never two days apart. Give yourself always at least one day of rest between workouts. Two or three times a week is enough for a start. If you let your body slowly adapt to walking. Carefully follow the schedule as closely as possible.
Walk in groups or on an athletics club
Just go quickly gets boring. Join a group or start session in an athletic club is a must. You are part of a Club?? ?? and you put the social contacts. In addition, you have to keep hard-driving schedule is not constant eye because coach will do it for you. A coach then gives also a guided stretches so after walking do the right exercises.
In addition, training in a club a positive peer pressure and a motivational effect. You will be less likely to drop out in bad weather or during the dark winter days. When you join together with others will give you less risk, pain, or fatigue. Group pushes you forward, so to speak.
Hiking in the beginning not too fast
When you first start you must go silent. Guide you during the first few weeks to quickly take the risk for damage or overloading your muscles and joints. You may also become discouraged because you come back exhausted from exercise. A good pace means that you don’t need when she went to gasp and easily with your neighbor can talk.
Want to run too fast is a common beginner’s mistake. First comes forward to build on fitness and ensure you a half hour at a time to keep going. How fast you can do that really matter. First, when you can easily go five kilometers you can further increase your speed at a later stage by always trying to go a little faster, or interval training.
Eat lightly before a workout
Workout on an empty stomach is not a good idea. Walk now takes a lot of energy out of the body. Before going to the training will start soon a tough steak fries in the game, however, is an even worse idea.Eat before you go running a light meal such as a sandwich or soup. You can always get something to eat after additional training. That way your body will recover faster. It is perfect to eat at least two hours before your workout.
Customize your clothes to the circumstances
Bring comfortable clothes. In summer shorts and a t-shirt. In winter is necessary warm clothes. Wear a hat because you heat leaves the body mainly through the head. So you avoid getting sick. Also keep a scarf and gloves in the winter. You dress too hot is not great again. You can then sweating hard at the risk of getting sick when your body is then cooled.
Hiking in the beginning on a smooth surface
Immediately go on the street is not wise. The first few months of a Finnish track or train sintelpiste is less stressful. After a few months, your body muscle mass is created and you are used to the shock of walking. From that moment you can safely take to the streets. Contrary to what many people think is walking on asphalt or concrete, not nearly as bad. Sometimes we act as if you almost certainly hurt by the damage to the sport on a hard surface. It is wise not to exaggerate and to limit this to one or two times a week. Even better is when you walk on the street, alternating with a session on a softer surface.
Don’t be afraid of pain and keep on
The first few weeks and even months you start running, you can find a lot of problems. Knee pain and muscle pain during walking or next day is common for beginning runners and thus no reason to panic. You are currently using, after all the muscles and joints that you started going never used to you. Your body needs time to adapt to it.
Many people think that walking can make any pain but in the beginning, everyone has ever experienced.If you have good shoes and you stick to the tips above, the probability that the damage which may be incurred by small. You must accept that you are the first weeks it will experience some discomfort. It can help to put your training on a regular basis to take a hot bath to relax muscles.
Please be aware that the first training can be tricky. The challenge lies mainly in the head. You must arm yourself mentally to hold out and not give up so fast you feel some discomfort or when it rains.Persevere and not give up the right attitude, not just to go but, in fact, for everything in life.
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