Running - what do you want to know about? Beginners guide to running
The number of runners increases from season to season. Although for many people jogging seems like a very simple form of exercise, in practice it turns out to be just as demanding as other sports disciplines. What should you know about her? Here is a short guide to running for beginners.
Ensure the correct rhythm
One of the biggest mistakes novice runners make is overdoing it when adapting their bodies to this new hobby. The first operations should take place at a moderate pace that allows you to freely chat with another person. Excessive intensity at the start of an adventure run can
cause rapid fatigue, excessive frustration and even more or less serious injuries. The key to success is slowly and gradually getting used to an entirely new form of physical activity. It is therefore essential to ensure optimal conditions for your muscles, joints and nervous system and to protect them from premature exhaustion.
Start your training in intervals
Short interval training sessions are a very valuable way to adapt your body to running. It is advisable to alternate between running and walking at first, which over time will lead to the development of a unique and optimal running rhythm. Novice runners should put their pride in their pockets and start with the real basics, and small runs are a perfect example.
Don't forget food and drink
The correct number of necessary calories, vitamins and minerals is extremely important for beginners, who will use a lot of energy during their first training sessions to condition their bodies. However, increased sweating while running will lead to a loss of valuable
electrolytes, which can lead to poor muscle function, involuntary muscle spasms and faster fatigue. That's why, in addition to a balanced nutrition plan, you should make sure you stay hydrated during training. The isotonic drink Iso Plus from Olimp Sport Nutrition is a good solution; It will enhance water absorption and help maintain proper resistance during prolonged endurance exercises.
The main role of the renewal
After each exercise, it is important to ensure optimal regeneration. The body needs rest after the distance traveled - any form of physical activity leads to a change in biochemical and physiological parameters, which return to normal after some time. However, many novice
runners subject their muscles, joints, and other internal organs to too many hard, consecutive workouts, preventing them from regenerating adequately. It is not hard to guess that this type of behavior increases the risk of dangerous overtraining.
Warm up and stretch
Novice runners are not the only ones who underestimate the role of these two components in a training unit. Both warm-up and stretching have very important functions for the body. Thanks to them, the musculoskeletal system is less susceptible to injury, regeneration is
more efficient, and running enthusiasts can achieve better results during workouts. Just 20 minutes of warm-up and stretching is enough to realize their precious role in the musculoskeletal system.