Running is the perfect sport to build muscle and lose weight without tools and boring repetitions. Running is much more fun than the gym and much less expensive: in fact, a pair of shoes and a little goodwill are enough. Let's see what are the steps to take to improve more and more.
1- Medical examination: The first step that should be taken before going for a run is a thorough visit to a sports medicine center. An electrocardiogram at rest and after exertion, an isoperimetric, and a urine test, are sufficient to have a general picture of health.
2- How to start: You should therefore start with a slow walk, to move to a slightly faster one until you get to the actual run, all in about two months, using a heart rate monitor to monitor the heartbeats that need to be remain between 60 and 70% of the maximum frequency (it is calculated by subtracting the age from 220).
3- How many times? Running three times a week for at least half an hour, training is optimal. Doing it only once a week can damage your heart because you try hard without training it. However, the saying "physical activity is like a medicine: at low doses, it doesn't hurt, at high doses, it hurts" should always be kept in mind.
4- The benefits: only correct training brings benefits on a physical level (improves circulation and strengthens the heart, bones, and joints), metabolic and mood: in fact, running helps the production of endorphins.
5- The combination with food: every physical activity must then be accompanied by a correct diet, to control weight and to guarantee the energy necessary for the body to face the effort. So, before running, no fasting or binges.
- The ideal is a light meal based on complex carbohydrates, which are slowly transformed into sugars to be made available to the body during the run, a couple of hours before training.
-After finishing running, carbohydrates to replenish and proteins to repair microtrauma to muscles and joints.
-Drinking a lot before or during the run is not much use, unless the workout lasts more than an hour or it is very hot.
6- How to dress: It is forbidden to use clothing that prevents perspiration and to prefer technical fabrics that keep the muscles warm without retaining sweat.
7- Shoes: then shoes must be comfortable, light, with a cushioned sole especially on the heel, and with a free ankle.
8- The ground: the ground on which you will run must also be considered, considering that on the asphalt a very well-cushioned sole will be used, on the dirt a non-slip sole, and the sand a more stable one.
9- Stretching: before starting to run. it would be a good idea to do gentle stretching, which by no means replaces the warm-up.
10- How to finish the workout: the end of the run must end progressively, to counteract the tendency of the muscles to stiffen after physical activity, but above all because stopping suddenly, the heart continues to pump blood to the muscles, leaving other areas such as the brain uncovered, causing dizziness or vertigo.
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