“It’s the most intuitive and gentle way to make progress” according to a sports coach.
There running is fashionable and many people are taking up jogging. While this sport seems, on paper, very accessible and complete for the body, it is not without risks if you go about it the wrong way.
Good habits start before the race. Warming up (starting your run very gently and “warming up” your body for 10-15 minutes) and eating well are two essential things to avoid injuries, drops in blood sugar and lack of energy during exercise. Regardless of the duration of the race, it is best to eat a small snack about fifteen minutes before the effort: something easy to digest like half a banana with some dried fruit (almonds, walnuts, etc.). Hydration is just as important as diet: ideally, you should drink between 250 and 500 ml of water before running, in small sips.
Then, the trap when you start running is to want to go too fast and run too long. However, a 30 or 45 minute run is not harmless and can be traumatic for the cardiovascular system, joints and muscles, which can ultimately lead to accidents and injuries.Don’t do too much too soon” advises Victoria Sekely, physiotherapist and running coach, to the magazine FortuneThe best way to develop endurance when you start running is to do several short sessions per week rather than one big outing.
Consistency is key: The expert recommends running three times a week (with at least one day of rest in between), each run lasting 5 to 10 minutes at first, without effort (at a speed that makes you comfortable), and gradually increasing the duration. This is the most intuitive and gentle way to make progress.
Similarly, if you’ve stopped exercising for a while, don’t start over where you left off: “Your body deconditions during this time, and you are not the same runner you were before. Running too often can lead to burnout or injury.“, insists the expert. Recovery (stretchingpost-race snack and a good night’s sleep) should not be neglected.