One of the most fashionable sports today is 'running', or in other words and in Spanish, running through the streets, through the countryside, wherever it caught us that day. There are many people who have joined this running, especially led to maintain healthy lifestyle habits to improve their quality of life. But, How to start running without endangering our health? How do you start running if you've never done it?
In this article we will try to answer those questions and some more that are usually the most frequent among fans who start in this of the running. If you have never run as a sport you should read the following very carefully indications that we offer you here.
Start running
When a person starts in this sports discipline, especially if they have never practiced this or any other sport actively before, it is convenient to do so progressively, allowing the body to adapt to changes. Therefore, for those who have never practiced 'running' but you are thinking of doing it, we bring you one initiation routine. We remember that it is a basic routine designed especially for those people who have neither practiced running nor are very given to doing any sport.
8-week initial basic routine
In these 8 weeks what we will seek is to increase both the capacity and the physical resistance when running.
- 1 Week: We will do a 10-minute warm-up, we will walk 6 minutes and jog for only 1 minute but without stopping. We will do this type of routine in 3 repetitions.
- 2 Week: 10-minute warm-up, we walk for 5 minutes and jog 2 minutes in a row. We will do 3 repetitions again.
- 3 Week: We will warm up for 10 minutes, walk for 4 minutes, and run for 3 minutes. On this occasion we add one more repetition so the number of total repetitions will be 4.
- 4 Week: 10-minute warm-up, we will walk 3 minutes and jog for 4 minutes without stopping. Again, the repeats will be 4.
- 5 Week: Warm up for 10 minutes, we walked for 2 minutes and started running doing it for 5 minutes without stopping. This time, we will only do 3 repetitions.
- 6 Week: Warm up for 10 minutes, we walk for 1 minute and run for 6. We return to the 4 repetitions.
- 7 Week: Warm up for 10 minutes and without walking, we started jogging for 7 minutes in a row. We will do it 3 times.
- Week 8 and last: We will do a 20-minute warm-up and then we will start jogging (without previously walking). On day 1 of this week 8 we will jog for 20 minutes, day 2 will be 25 minutes and day 3 will be 30 minutes.
As you can see in this routine, as we eliminate minutes of walking, we add them to the time of running. The jog will be at a slow pace during the first weeks but constant and we will try not to stop while those minutes last. If we have no choice but to do it because we feel fatigued or because our legs do not respond to us, what we will do is walk at a fast pace.
Changes in the body
Starting to run gives us very good sense of well-being, Not only Physics but also mentalBut if you want to know what changes you will perceive in your body as you increase those minutes of running, keep reading a little more.
Locomotor apparatus
- Resistance: Improves the capacity of muscle fibers by increasing the number of mitochondria in cells, causing greater physical resistance and strength.
- Joints: It maintains good flexibility and elasticity and prevents the appearance of stiffness in certain joints.
- Bone density: Increase the mineral content found in the bones by having a continuous habit of exercise.
Heart and lungs
- Stroke volume: It improves the amount of blood the heart pumps with each beat, which means more oxygen for muscle use.
- Blood volume: The amount of water in the blood increases due to hormonal changes and more red blood cells develop. These retain more oxygen for the muscles.
- Lungs: They become more efficient and strong, they manage to oxygenate the blood more easily and allow more air to be inhaled and exhaled.
Once you know all the benefits of starting running in a progressive and healthy way, will you start running? Will you give this inexpensive sport a chance?