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Running: How to start again and improve?

Running is a popular and easily accessible physical activity. Whether you want to improve your fitness, lose weight, or simply enjoy the benefits of outdoor exercise, running can be an excellent choice. Here are some tips to help you get started and progress safely in running.

Choosing the right running shoes:

When you embark on running, it is crucial to wear the right shoes. Proper running shoes provide support, especially to the ankles, and help absorb the impact when your feet hit the ground. It's best to seek advice from a store or online to find the pair that suits your body type, foot type, and goals. Investing in good running shoes will reduce the risk of injuries such as sprains and knee pain.

Stretching and warm-up:

Before each running session, take the time to warm up by doing some stretches. Dynamic stretches like lunges, leg swings, and trunk rotations help prepare the muscles and joints for the effort. Avoid static stretches before running as they can decrease muscle power and increase the risk of injury. After the run, remember to stretch again to promote muscle recovery.

Progressive training program:

For beginners, it is important to start gradually and increase the intensity and duration of your runs slowly. Don't rush to achieve big goals right from the start. Begin with short and easy running sessions, alternating running with walking if needed. Gradually increase the duration of the run and reduce the walking periods until you can run without stopping for a certain distance. Training programs like Couch to 5K (C25K), guided runs on apps, or simply creating a good playlist or listening to a podcast can be helpful.

Listen to your body:

When you start running, it is normal to experience some muscle fatigue and breathlessness. However, it is important to learn to recognize your body's signals to avoid injuries. If you feel sharp pain, persistent discomfort, or a burning sensation, stop immediately and consult a healthcare professional if necessary. Do not push your body beyond its limits, and give yourself regular rest days to allow your muscles to recover.

Hydration and nutrition:

Stay well-hydrated by drinking water before, during, and after your run. If you plan on longer running sessions, consider consuming sports drinks to replace the electrolytes lost through sweat. Regarding nutrition, maintain a balanced diet and ensure you consume enough carbohydrates to support your energy levels. If you have long runs planned, consider having a small carbohydrate-rich snack before your session.

Remember, it's a continuous process. Listen to your body, be patient, and enjoy the benefits that running can bring you.

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