Do you want to leave the sofa and take care of your fitness? Would you like to become a runner, but don’t know where to start? Do you want to start running?
Did you know that about 80% of runners suffer an injury per year?
Do you want to know what you need to do to start training with running without injuries?
Maybe tying your shoes and throwing yourself head enough on the asphalt to grind kilometers is not enough! What to do then? But above all how?
In this article we will understand how to prepare our body for running.
We will give you some practical advice on behaviors and habits to be adopted to start running without problems.
We will understand the correlation between foot (our means of transport) and running, an extremely important correlation to avoid injuries and improve performance.
What to do to start running?
Probably in this article you would have expected a nice table to be taken and put into practice immediately. But alas, this is certainly NOT the best way for anyone who has to start running sports. Certainly indications, an orientation to who is the first time to approach this discipline is necessary. It is not enough, however, nor is it the right starting point!
Why are the tables useless?
First of all, the tables are static, they do not completely adapt to the subject and the changing situation in which the athlete is immersed daily (work, stress, sleep, nutrition, schedules, weather, etc.). Each of us is unique and therefore different from the others, the tables are all the same!
Secondly, a table alone of indications on the quantity and intensity (the latter when it is good) of the training. No indication of the quality of the movement! Instead, it is extremely important, especially at the beginning, to deal with aspects such as the correct running technique and the functionality of some basic structures for running well and running for a long time (joint and muscle structures, which if compromised can cause injuries).
Last but not least the fact that with tables and “prescriptions” we are led to move further and further away from our body, from deep listening to ourselves and our state of form, from the knowledge of ourselves. We cannot always delegate the management of the “dosage” of stress to external sources (training is a stress … with positive purposes but still a stress!), Moving away from the ability to listen to our body and our sensations (certainly much more accurate even of a heart rate monitor that remains subject to several factors not related to the training itself).
SO WHAT DO WE RECOMMEND YOU TO DO TO BECOME A RUNNER?
We understand that the last concern we need to start running is to follow a training schedule! First there are things to do that definitely have priority. Here are what they are:
Who does not check the mechanics of their car before a long journey? Who does not check whether tires, oil, brakes, headlights, etc. I’m okay? Or do we just put gas in the tank?
The postural visit for a runner is precisely the aspect of control and care, if needed, of mechanics. It is useless to increase the engine Kilowatts, our cardio-circulatory system (the resistance to understand each other) if the structure is not able to support its work. Injuries would be around the corner.
Functional Assessment of the Foot System
Trivial ride the metaphor for this aspect too. The feet represent the wheels for the machines, they are the only point of contact with the runner’s ground. The feet, like rigid levers, transform our engine’s work into propulsion. It would be a shame, as well as a risk, to waste good endurance and drastically lower performance due to malfunctions of the foot system.
It thus becomes necessary to evaluate the functionality of the foot and ankle: stability, mobility, strength. However, we are aware that the foot is not disconnected from other structures of the body, primarily the hip, pelvis, pelvic floor, diaphragm …
Evaluation of the Running Technique
Well who among us has not attended driving school to learn how to drive? Who among us has not taken a course to learn to run? Ah no ???
The technical-coordinating aspect of the race is often taken for granted, or more simply we do not have the mindset to deal with it. But running doesn’t necessarily mean running well!
Getting an evaluation of your running biomechanics and, possibly, taking a path to correct and improve it becomes extremely useful for increasing performance and reducing the onset of accidents.
Purchase the right shoe
The shoes represent, trivializing, the tires. We are all aware of the decisive role played by tires in the MotoGp and Formula1 races. It works a bit like that even in running. Of course it is much more important to take care of the feet than the shoes because no shoe, not even the most expensive one, can (or must) replace the functions of our foot system!
In any case it is necessary to choose shoes that truly respect the shape of the foot (which is a triangle with the toe facing the heel and not towards the toes), which have a high or low drop, in relation to the mobility and strength functions of the our foot, and a more or less stabilizing structure according to our support. All changeable features: today’s shoe is not necessarily going to fit in six months!
Since we do not run naked, we also choose clothing with high comfort characteristics: perspiration for warm climates, protection from the wind for cold seasons, and comfortable without rubbing points on the skin.
Medical – Cardiological Examination
Let’s not trivialize the aspect of our health! We do a stressed ECG visit before starting a sport.
To conclude …
We hope with this article that we have made you understand the importance of many aspects that must be taken into consideration before starting to run. Posture, foot, running technique are priorities that we cannot neglect and trivialize, under penalty of disappointment for poor performance or nuisances related to injuries.
Having prepared the structure, checked the technique, purchased the right shoes and clothing, we can start moving!
To those who start from scratch we recommend a RUN-WALK-RUN®, that is to alternate minutes of intense walking with minutes of FAST running. Yes you read that quickly! This is in fact the starting point, do not think of starting with the so-called “jog” just because your goal is to run for an entire hour.