Las 4 típicas equivocaciones de los nuevos corredores
Any journey begins with the first step; make the decision to start running is the first. The second is actually start doing it and the third should be trying to make the least amount of mistakes.
It’s so easy to get into this sport, and how cheap it is. These are two great virtues that every day are getting more people to slip into running shoes and go running.
These two features are those that have contributed to make running is a sport with a huge growth in recent years.
Although we celebrate this growth, there is a problem that we usually observe every day: wearing sneakers and go running is as easy as is to be wrong in every step you take.
Therefore, here we have the typical mistakes that new runners do.
1.- BEGINNER’S EXCITEMENT
The new runner wants to run longer, faster, improve within days. He wants to increase his mileage and improve their times in the shortest possible time.
Having motivation and ambition to improve is important for any athlete, but being patient and smart is much more important.
Subjecting your body to a physical demand for which he is not adapted is a real risk for a beginner.
Fortunately, the human body is an almost perfect adapting machine, and running generates a stimulus that produces a number of important adaptations in the musculoskeletal system (consisting of the osteoarticular system – bones, joints and ligaments – and the muscular system, muscles and tendons).
These adaptations allow your bones, joints, ligaments, muscles and tendons to be able to withstand the stresses that running generates, and to expand its capabilities.
For these adaptations occur and your body is ready to tolerate a more physically demanding, your body needs two things:
1) that the physical demand is not exaggerated and
2) give yourself enough time.
Start slowly, enjoying each of your steps is vital for you to get started in this activity and get to be an eternal runner.
2.- IMPROVISATION OF NEW RUNNERS
The new runner decides one day to start running and he does. There’s nothing wrong in it, but it is important that as soon as possible, you change improvisation for planning. Many runners start running and just do that, day after day run in the same way, not knowing where to go or what to do. Doing it in the first week is not serious, but after some months you continue this way there is little chance of success. To define concrete and realistic goals (running 30 continuous minutes, a 5k or 10k, etc.) will help you have a direction, and find a way to get to it. Ask yourself: what do you want? What kind of runner you want to be? Why do you run? Do you plan to participate in your first race? From a specific objective, it is important to start planning how to get to achieve it. Developing a training plan based on your goals and possibilities will be key so you can meet them. If you want to run a 10 kilometer race, you should plan your training taking that race into view and not train for a different distance. Each distance has its differences and different training requirements.
3.- ENERGETIC EXCESS
Most people know that carbohydrates are a source of energy that a runner uses to run. As a result, new runners think they need more energy to run and begin to consume more carbohydrates. When running, it is estimated that the energy cost of each kilometer is 1 kcal per kilogram of the body weight of the runner (ce = 1 kcal * kg body weight). Thus, a 70 kg runner needs 70 kcal of energy to run 1 kilometer and 700 kcal to run 10 kilometers. Given that inside your body have a lot of reserve energy from the food you eat daily and the energy expenditure of a beginner runner is usually not high, increase carbohydrate intake often leads to weight gain.
4.- THE RAMPANT BEGINNER
For a rider who starts without a coach, the rate at which they run in their training is usually the big problem; and this is where all novice runners make the big mistake: running too fast. It is a fact, novice runners do not know at what pace to run, but they want to run fast.
Ego, desires of outperforming himself, personal insecurities, for whatever reason all beginner runners run faster than they should.
For a beginner, running a wrong rhythm brings the following problems:
– Reduces the total time that you can run
– Increases feelings of breathlessness and discomfort when running
– Increases the post-running discomfort
– Increases the risk of injury
– Impairs the production of physiological adaptations.
Although all beginner runners want to run fast, it is very important to record in your mind that during the first 6-12 months improvements in performance will be due to improvements in the aerobic system and running slow is when you can better stimulate it.
Now, what is the rate at which you should run? Unfortunately we cannot tell you because it depends on each runner.
However, the best reference you can use is: run at a pace that allows you to hold a conversation without agitating yourself. Basically, the goal is to run at a pace that does not over-raise your heart rate.