How to start running? See five expert tips

Searching for the term race has increased significantly in recent months, data from the Google Trends . In July 2023, searches peaked, which has continued to this day.

On social media, content about the sport has also become increasingly frequent, encouraging users to start running.

To help those who want to get on the bandwagon and start training, CNN spoke with experts in order to guide beginner runners.

The three coaches consulted highlighted the importance of see a doctor before starting to ensure that you are free to start practicing physical activity.

“As there is a change in the ventilation pattern and especially in the heart rate, if the person has a heart problem we [treinadores] do not know. Generally, the doctor will not prevent this person from doing physical activity, on the contrary, he will only direct the patient”, he explained. Julio Dotti professional running coach and ambassador for Saucony Brasil.

Check out five tips to start running

• Strengthen the body

Emerson Trivia, professor and physical educator at Academia Gaviões, and Ademir Paulino coach and founder of the sports consultancy that bears his name, highlighted the importance of strengthening the body.

“Interface your running training with weight training and specific strengthening for your race. Remembering that you have ligaments, and they also need a lot of attention”, explained Trivia.

Muscle strengthening is necessary to avoid pain and injuries, as well as preparing the body better for sport.

• Appropriate clothing

The Coach Julio Dotti spoke about the importance of proper clothing to start running: light, breathable clothes and sneakers

“It is essential to choose clothing that makes running as comfortable as possible. Both the shorts, blouse and sneakers need to be made of resistant but breathable material. The lighter it is, the easier and more fluid the run will be,” he said.

• Start Slow

Starting by just walking and then running is a natural path, according to Dotti. In this way, the beginner runner respects the limits of their own body.

“It is common among beginners to have anxiety about running fast and long distances with little training time. As she doesn't have control over her physical activity, she hyperventilates, her heart rate increases a lot, she gets tired and then doesn't want to do anything else. So, ideally, if the person has never done physical activity, the first thing is to start by walking for 30 to 40 minutes,” she said.

“Alternate walking days and rest days. This is very important so that running becomes more natural. Then alternate running and walking for a while. For example, walk for three minutes and run for one minute. Then walk for four minutes and run for two. And so, successively, you increase the running time and decrease the walking time”, he explained.

• Have a goal

For coach Ademir Paulino, when you have a goal it is easier to maintain focus and determination. For example, setting a target distance or signing up for a road race, whatever motivates you more.

• Try different training places

Paulino also suggested varying the types of flooring, as this provides new experiences, strengthens muscles and reduces injuries. Furthermore, this way, beginner runners can discover the place they like most to train, such as asphalt, a park or a treadmill.

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