First steps
When you have never run and want to start doing it, it is important that it be done gradually; for example, start with distances of 5, then 10, continue with 21 and end with 42 km. The beginner is discouraged from emulating those who already have experience running long distances.
Trejo indicated considering changes in diet and committing to themselves to achieve it. This does not mean drastically adopting a different diet, but preferring certain foods and limiting others. For example, eat five servings of fruit a day, limit junk food, and balance dishes with carbohydrates, protein—meats—and vegetables.
Outfit
The trainer says that the most important item of clothing for running is running shoes. The ideal is to get a foot diagnosis, to establish the way in which the person runs, either with the foot "inside" or "outside", and thus choose the ideal footwear.
If this is not possible, wear neutral sports shoes that have the fewest seams and no embellishments—to avoid blisters—and have smooth soles. It is advisable to choose them half a number larger.
It is also important that the socks or stockings, shirts and shorts are made of materials that do not rub against the skin.
Ability
The expert suggests evaluating the person's ability to run based on their cardiovascular health. It can be done with a monitor that monitors blood pressure, but an empirical way to do it is to jog or run with a partner. If you can carry on a conversation without suffocating, it means that you are doing it in the right way, without exceeding 65 percent of the pulsations.
Trejo said that when participating in races, the important thing is to propose to finish them, without taking the time it takes. For this reason, he recommends running about 200 meters and then walking another 100 meters, until the body gets used to the rhythm. "You have to listen to what the body says, so that it recovers from time to time, until the distance is completed," he added.
avoid injury
The most frequent injuries occur at the knee level; To avoid them, you have to run properly, placing the toe first —not on tiptoe—, the sole, and finally the heel, so that the body receives the least impact. Do not run hunched over or backwards. Let the body be carried away by gravity, and take long strides.
Stretching is done at the end of training sessions or races, never at the beginning, to avoid muscle injuries.
Tips
The ideal surfaces for running and that do not negatively impact the joints are those of land. Avoid the asphalt ones.
Hydrate adequately before the race; do not do it when you are thirsty, because that means that the body has exhausted its fluid reserves.
Before a race, eat normally; do not do it with exaggerated amounts, but do not stop consuming food either.
Preheating is essential when jogging for 20 to 25 minutes.
