Running is a sport everyone can do, and it's good for both your health and general everyday well-being with both preventive and therapeutic properties. That said, before taking up running or starting again, it is advisable to consult your doctor. Terrain, distance, choice of shoes: all essential elements for running effectively.
The first preconceived idea to eliminate: distance is not the right criteria. Use the duration of your session to guide you, not the kilometres covered.
To progress, start with a slow run for about 10 to 15 minutes , twice a week. Then, progress by stages and with method, step by step.
Running 45 minutes at the outset, particularly when you haven't run for a long time, is likely to put a stop to your fitness plan.
For effective training, run at least twice a week, ideally three times a week if you have time.
Have a standard itinerary. By setting yourself a routine itinerary, you will know if you are going faster than normal, or if you are slowing down. If you are only running for pleasure, choose soft terrains: forest or woodland paths or parks. On the other hand, if you intend to race on the road, you need to get your feet used to running on the bitumen.
Forget your old trainers and get suitable running shoes. But before throwing the old ones out, observe the outsole to identify your stride type.
Wear running shoes one size above your standard shoe size that are designed for running and to suit your stride.
In winter, runners are unanimously for the "3-layer" rule: one breathable, one insulating, and one to protect from the wind and rain.
In summer, don't forget to protect your head from the sun to avoid sunstroke.
Running with a buddy is ideal because it will give you extra motivation. That said, when you start, it's important to find your own pace. Running with a buddy may influence you to run at a pace that is not necessarily right for you. There are two alternatives: listen to your body and ask your running buddy to adapt their pace to yours. If your running buddy can't do that, it may well be more effective to run alone to determine your optimal speed.
Keep you back nice and straight, your hands loose and keep your strides close to the ground: you will tire less quickly so you can run longer.
Train on uneven ground, do gentle ab exercises, and improve your speed over 100 or 200 metres.
It's not a secret: it's essential to drink before, during and after exercising, because you lose a lot of fluid and risk dehydration.
Before your run, drink a diluted apple juice for example. During, drink water. After your run, drink fruit juice or water (flat, sparkling water or sweetened). When the weather is cold, take dried fruit or cereal bars with you.
Run at least 2 hours after a meal, when you have finished digesting, and ideally in the morning or the evening.
Go for short runs on an empty stomach...and be patient.
Stretching is a vital stage for a successful workout, particularly if you are running several times a week. Do stretching exercises on the days you don't run. There is no point doing stretching exercises before running, and after your run, stretching exercises may even accentuate existing muscle damage.
WHAT TO DO FOR THE FIRST TRAINING SESSIONS
Don't be too ambitious the first time. Walk to recover. Have a progressive programme. 30 to 40 minutes, three times a week is ideal for staying fit and healthy.
Warm-up progressively at the beginning of each session.
Stop putting it off - start jogging now!