Those who follow me on Snap know very well that I am doing a lot more training outdoors – remember the post I made at the end of the year? Paulo and I are running more and more and we have some tips for you who want to start:
Choose a time
Picture – Brit + Co
Choose a time that you can go with ease! If you are more willing in the morning, do not hesitate and go running early. Who studies in the morning and has the afternoon free, go the afternoon! Paulo and I prefer to run at night, because in addition to being cooler, we are more excited and have already done everything we needed during the day!
Another cool tip for those who can go only in the morning: do not change your schedule drastically, go waking up 40 minutes early, and after your body gets used to it you change again. There is no point waking up 2 hours before the first week and giving up the next week!
Remember that it is good to always go to the gym or the park at the same time. It’s unbelievable how the body gets used to it and you can program it. When the time comes to train your body is ready. On top of that, you need to have a day off, that is, a totally relaxing day without training – I chose Sunday!
Photo – Stay Glam
In addition to buying the right sneakers (which make a big difference), leave the clothes already separated the night before. So you don’t have to be desperate and looking for everything at the last minute!
As for water, always take at least a little with you, either in a thermos or buy on the street. It is important that your body gets used to a small amount of water during the run, because in a half marathon, for example, you can only hydrate at specific points and not at all times. Of course, you will get to know your body and realize how much is necessary for a healthy run, I take more or less a 200 ml bottle.
In fact, there is a technique that can help you hydrate. On the first day, weigh yourself before and after the race. This way, you will have an idea of how much water you have lost and this is the consumption you need to have during your workout to not dehydrate. I, who used to run on the treadmill at the gym, always had water around me. In the first days, this adaptation is more complicated, but you will certainly adapt!
Picture – PopSugar
There is a huge controversy about running with music, you know? I chose not to hear anything, because that way I can pay more attention to my beats, my breathing, the way I run (so as not to hurt my feet) … Anyway, there are a multitude of things that music can disturb, because the rhythms change and you end up, without even noticing, adapting your training to the music you listen to.
Of course, this is your decision and there are thousands of articles on the internet that can help you in this matter. You can read two of them here and here.
Useful apps and tools
Picture – Nike
Download apps! There are dozens of them to prepare your workout! The best known are Nike + Running, RunKeeper and Endomondo. Test it and see which one you adapt to the most!
A watch that monitors your heartbeat is also essential! My trainer is very cautious and asks that my beats do not exceed 160 bpm (beats per minute), because I am still in the beginning and my body is not so well conditioned. So whoever is going to start needs to talk to a professional who will pass all these tips and prepare your training according to your condition.
Picture – Baysee
Guys, of course professional help is essential! Take exams to see if everything is up to date, talk to a personal to see the ideal workout and gradually evolve! Improving little by little is much better than going beyond your limits and ending up with an injury. Always work on small goals like a half marathon after months of training and always talk to your trainer!
Looking for a nutritionist also helps this whole process a lot! Talk about the training that was passed and about your routine so that your diet fits your lifestyle. I, for example, work with sweets and had to ask my nutritionist for tips on how to manage and what were the best times to eat a piece (if only to try the recipe).
Foto – Pinterest
Another thing that we can never forget is stretching. There are people who do it before, people who do it afterwards and it depends a lot on your coach. Mine and Paulo’s ask for both: pre and post race. The first is faster, more or less 5 minutes, and the second is more complete, usually lasting about 15 minutes. No giving a slight tug on the leg and saying it stretched. Stretching is one of the most important parts of the entire workout and prevents many injuries. No laziness, okay?
I hope you liked the tips and follow my Snap (daniellenoce) to see the day to day races!