Important guidelines for beginner sports

Exercise that is done correctly and regularly can be the sport that produces the most calories burned, not to mention the fact that it's cheap and easy to do anywhere. However, you must know a number of things about preparation, racing techniques, and some other important tips.

Even though it is considered the easiest sport, running still requires special techniques and tips, which provide the benefits of optimal running and reduce the risk of injury. Sometimes, the appearance of excessive fatigue after a sports race is not caused by the intensity of the race that exceeds capacity, but by racing techniques or improper preparation.

Next, what are the factors that need to be considered for running to be a useful and enjoyable activity?
Preparation: shoes, clothing, and heating

Prepare the ideal fitness and support equipment before running. Among these are by:

Eat before exercising
About 1 hour before starting to exercise, it is advisable to eat foods or drinks that contain carbohydrates, for example. This is important, especially if your running distance is more than 6 km. .
warm
To reduce the risk of injury, warm up for at least five minutes on foot, walk on location or walk up and down stairs.
Wear sports shoes
You can start running in a residential area, around a park or on a treadmill. As a beginner, running for 5 to 10 minutes will be a goal of the right duration to be achieved. Don't forget to wear comfortable shoes, suitable for running and adjusted to foot size.
Wear sports clothes
Wear comfortable sports clothes. For women, you can use a special bra because you don't need to buy special sports clothing. Short or long pants and a shirt that isn't too big or too narrow can be a comfortable choice.

Proper preparation will minimize the risk of injury and make you physically more ready to run.


Running technique: Combine running and walking

Find common postures that are not found. In the beginning, it's natural that the body is always stiff, but after getting used to it, the body will naturally adjust. Everyone's body characteristics and habits are different, so it's best to find his own style.

• Start by walking

If you haven't been exercising for a long time and want to continue your activities, walking can be a good start. After walking for 30 minutes without a hitch, you can try changing your legs by running slowly, then gradually increasing your speed to feel comfortable.

• From short distances and duration

As a beginner, avoid running too far or too long because of the risk of causing this to start with short distances and increasing duration. Panting after running may be a sign that you are running too much.

• Walk in the right position

Lean your body slightly forward with your hands on the sloping ball. When running, it's best to put your toes instead of leaning on your heels.

• Reduce pressure

Avoid jumping to reduce pressure on the joints and knees.

• Concentrate on your weight

Relax your upper body, because a stiff body makes you run slower. Center your weight in the middle.

• Breathe properly

Breathe with good technique. Breathe air through the nose, fill the lungs, then release through a slightly open mouth. Inhaling the mouth can cause dust or foreign matter to enter the respiratory tract.

Olympic runners recommend that novice runners rest 5 to 10 seconds per minute. According to him, walking on the edge of running can be a good cross-training. As running becomes more common, muscles and joints become stronger, running / running ratios can become increasingly rare.

If this is done regularly, within six months, you might be able to travel long distances. The combination of running and walking can also help prevent fatigue and injury and make you relax in the race.

In other running techniques, it is recommended to run for 15 seconds and walk for 45 seconds, which is repeated for 30 minutes. Once you get used to the race, you will reduce running time and increase the duration of the race from time to time.
Other important tips

There are other things that are often considered not important, but which can determine the consistency of execution. The following can help you get started:

• Take notes

If necessary, you can record the time and distance you take each time you run to develop a progress plan and monitor your progress and stamina.

• Join the community

Find friends or groups who also like to run so that you continue to be motivated from time to time. If possible, find friends with more or less the same ability to strengthen one another.

• Sufficient fluid requirements

Consume enough mineral water to meet your fluid needs and avoid dehydration during the race.

• Determine the target

As a beginner who wants to be consistent, running three days a week is a sufficient target before increasing the frequency. Plus, if you run every day for a week, you have to give one day so your muscles can rest.

• Adjust meal time

Heavy food should be consumed at least 1 to 1.5 hours before running.

• Listen to music

For some people, running while listening to music is fun and increases morale. However, make sure your study program is in a safe area. For comfort and safety, avoid listening to music if the route uses a motorized highway.

• Run slowly at the start

As a beginner, avoid running fast because the body is tired.

• Find a new route

If it sounds boring, you can change your route to another location, such as a park far from you. But make sure the area is easily accessible so you are not lazy.

• cold

Stretch, especially the leg muscles, after running. Perform positions such as pushing the wall with one foot in front and one foot behind. Or, bend your knees back so that the heel sticks to the buttocks. Change to the other leg. Hold each movement or position for 15 to 20 seconds. This cooling is also needed to reduce the frequency of heartbeats.

If practiced regularly, running can reduce the risk of obesity and chronic diseases such as type 2 diabetes, stroke, and heart disease. Women can also run during periods such as pregnancy, pre-menstruation, until menopause, provided that the intensity of the race is adjusted to their condition. However, before exercising, you should consult a doctor if you have just recovered from a certain injury or illness.

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