Why Start Running? Benefits and Recommendations
Running is one of the most popular and accessible activities since it doesn’t require expensive equipment and can be done almost anywhere. This sport offers numerous benefits for cardiovascular health, muscle strengthening, and mood enhancement. However, as noted in the study by Janssen et al. (2013), it’s essential to start with a proper plan to avoid physical issues and progressively adapt to this activity.
Benefits of Starting to Run
The benefits of running are diverse: it helps strengthen the cardiovascular system, improves respiratory capacity, strengthens leg and core muscles, and effectively reduces stress. Scientific evidence shows that running also contributes to maintaining a healthy weight and reducing the risk of metabolic diseases like type 2 diabetes (Janssen et al., 2013). However, it’s important to keep in mind that progressive adaptation is key to avoiding the most common injuries among beginner runners, such as plantar fasciitis or tendonitis.
The Importance of Starting Progressively
The most common mistake when starting to run is trying to progress too quickly. Initial overload is one of the main causes of injuries among beginner runners, who tend to abruptly increase the intensity or duration of their training sessions. This approach doesn’t allow the body to adapt and increases the risk of overuse injuries, as noted in the study by Janssen et al. (2013). Therefore, it’s recommended to start with a low load and gradually increase the intensity.
How to Start Running: Step-by-Step Guide
To start running safely, follow these steps and tips to help your body adapt progressively and reduce the risk of injury.
Step 1: Assess Your Physical Condition
Before beginning any physical activity, it’s essential to assess your current health status. Getting a medical check-up, especially if you’ve been inactive for a long time or have a history of injuries, is a good practice to prevent health issues. Additionally, medical approval will let you know if you have any physical limitations that require extra caution.
Footwear is one of the most important pieces of equipment for any runner. When choosing running shoes, ensure they are suitable for your foot type and running style, as improper footwear can increase the risk of injury. Opting for shoes with good cushioning and support will help absorb the impact of each step, protecting knee and ankle joints.
Step 3: Set a Progressive Training Plan
Designing a progressive training plan is key to reducing the risk of injuries when starting to run. A progressive approach involves starting with a low load and gradually increasing the intensity, duration, and frequency. Most experts recommend a “run-walk” plan, which alternates between light running and walking, allowing the body to adapt slowly to the demands of running (Janssen et al., 2013).
Step 4: Use Apps to Track Your Progress
An effective way to monitor load and progress is by using running apps. These apps offer tools that allow you to track distance, time, and speed, as well as provide a detailed history of each session. Running apps can also help you follow a training plan, remind you when to rest, and adjust the load based on your performance.
Running apps are especially useful for beginners as they help set realistic goals and maintain motivation over time. With constant tracking, it’s easier to avoid overload and adjust the intensity of each session.
Key Aspects for Running Injury-Free
Starting running without injury involves following certain basic principles that will protect your body during the adaptation process. The combination of proper technique, load management, and rest are essential to avoiding physical issues.
Training Load Management
Training load is one of the most relevant factors in preventing injuries. Abruptly increasing intensity or frequency can cause overuse injuries. Scientific evidence in the past suggested that gradual increases, such as raising weekly distance by 10% or less, help maintain adaptation without the risk of overload (Janssen et al., 2013). However, this isn’t always the case, and there may be a greater range based on the latest evidence. Therefore, using an evidence-based app to control weekly load is a good practice that helps maintain safe progression.
Listen to Your Body and Adjust Training
Listening to your body’s signals is essential when starting to run. If you feel discomfort in your knees, ankles, or any other area, it’s advisable to reduce intensity or take an extra day off. Pain or excessive fatigue are signs that your body needs more time to adapt to the new physical activity, so adjusting your plan is crucial to avoid injuries.
The Importance of Rest and Recovery in Running
Rest is a fundamental part of training, especially when starting to run. Giving your body time to recover between sessions allows muscles and joints to adapt to the effort without becoming overloaded. Scientific evidence supports that rest periods between workouts significantly reduce the risk of injuries, facilitating a progressive and healthy adaptation (Janssen et al., 2013).
Scheduling Rest Days
In the first few months, it’s recommended to run no more than two or three times a week, alternating with rest days or low-impact activities like walking or yoga. This helps reduce the risk of injury and allows the body to adapt. Later on, you can increase frequency as you gain endurance and physical strength.
Recovery and Strengthening Exercises
Incorporating strengthening exercises and stretching into your routine complements rest and improves running performance. Performing stretches and specific exercises to strengthen leg muscles, core, and glutes helps maintain proper running technique, reducing the risk of issues in joints and tendons.
Conclusion
Starting to run safely and without injury is possible with careful planning and a progressive approach. The key is to manage training load, listen to your body, and allow enough time for adaptation to the new activity. Using running apps makes it easier to track progress and maintain a safe load, adjusting the plan based on personal progress. This way, beginner runners can enjoy all the benefits of running, minimize injury risk, and have a healthy, positive experience.
References
Janssen, M., Scheerder, J., Thibaut, E., Brombacher, A., & Vos, S. (2013). Who uses running apps and sports watches? Determinants and consumer profiles of event runners’ usage of running-related smartphone applications. BMC Public Health, 13(697).
