After a period of inactivity, many people feel the urge to exercise, especially running. The passion to travel miles and enjoy nature can be a powerful motivation. However, to resume activity, it is important to do so gradually and safely to avoid injury and ensure that the return is comfortable and sustainable in the long term.
Accordingly Pedro Personal Trainer from Train&Food (@train.and.food), when it comes to getting back into the routine, there are two important keys:
1. Train strength with moderate weights. It helps you prevent injuries, improve your stability and ensure the continuity of your training.
2. Don’t accumulate two consecutive days of racing in the first few weeks. In this way, consecutive impact days can be avoided and the risk of injury can be reduced to a minimum.
Recommendations for returning to routine
Set realistic goals
Don’t try to run a marathon on the first day back. Set achievable and progressive goals. Start with short sessions of running interspersed with walks and strolls Gradually increase the duration and intensity how your body adapts.
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Plan your routine
Design a workout plan that suits your current fitness level. Consider factors such as weekly frequency of training, the duration of each session and the gradual progress in distance and speed. Climbing too quickly can lead to injury, so patience is key.
Pay attention to the technology
Run with proper technique may Prevent injuries and improve your performance. Maintain an upright posture, relaxed arms and a steady pace. Make sure you land with Place your foot on the midfoot and avoid letting your heel touch the ground which can lead to unnecessary impacts.
Listen to your body
It It’s normal to feel unwell when resuming physical activity, but it is important A distinction is made between normal adjustment pain and pain that indicates an injury. If you experience severe, persistent, or unusual pain, stop exercising and consult a doctor.
Includes heating and cooling
Before you start running, warm up your muscles with mobility exercises and gentle stretches. At the end of the session, Perform cool-down exercises to reduce the formation of lactic acid and improve regeneration.
Choose the right equipment
A good pair of running shoes is essential to prevent injuries and increase comfort.
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Nutrition and hydration
Remain Well hydrated before, during and after of your training sessions. Eat a balanced diet with carbohydrates, proteins and healthy fats to provide your body with the energy it needs.
Rest and relaxation
Rest is just as important as training. Be sure to include rest days in your schedule and prioritize restful sleep. During the recovery period, the body becomes stronger, so its importance should not be underestimated. Getting back into the habit of running can be exciting and rewarding.