Start Trot This is a wonderful decision to improve your Health Clear the physics and mind, “Well Troten All human body systems have direct partnership because they come into effect”, One said Study Oscar Lucero Moya Holgun University.
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But, the Lack of appropriate experience or guidanceYou can reveal Reduce injuries or faster. To avoid this, we share here Complete guide To receive this A healthy habit Safe and efficiently.
How to start jogging? Complete guide for beginners
He is Trot This is an activity that can be accessed to all ages and physical status levels. Therefore, at the beginning it may seem challenging Enough tendency He said the trotar was one of the most beneficial forms of physical and mental health Amir Zara, Kineciologist, Specialist Bwell Clinic.
Therefore, before you can target the greater distance, it is crucial to know some Tips required for jogging If you are a beginner, take adoption Adcuadas techniques It helps you run safe and efficiently and follow The training plan is designed Especially for those who start.
How to start jogging? Complete guide for beginners
1. Tips for jogging if you are a beginner
Enough footwear. The shoes are specially designed RunningAre classified by having good cushioning and support according to your footprint type, which protects and reduces from the impact The risk of injury.
Heating. Before Go joggingDedicate a few minutes to heat your muscles. Display Soft stretching Y. Joint mobility exercises To activate them and prepare your body for movement. It prevents unnecessary discomfort.
According to Mayo ClinicDo good Heating Before treating or running, it helps to reduce muscle aches, easy to start and complete Full exercisesPrepare your body Aerobic activityIncrease body temperature and Blood flow to the muscle.
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Heavy. Drink water before, during and after jogging, plays the basic role to handle the good Performance And avoid DehydrationEspecially if you train more demand.
Listen to your body. Starting the ideal Trot With soft rhythm, without stress, and gradually increase the intensity. If you feel Pain or discomfort During activity, it is good Pause and rest.
The surface. To protect your Joints You are comfortable with starting Trot On more friendly surfaces such as land or grass.
Comfortable clothes Although it seemed unimportant details, Clothing can also affect: Use comfortable, lightweight and respiratory garments to make the trot more gift, especially if there is no weather.
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2. Adopt appropriate methods
Posture was built. To start with the right foot, it is essential to keep your An upright body. This indicates that your back is upright, relaxed should be placed and anticipated. Improves receiving this location Stability And avoid Unnecessary tensions On the neck and back.
Weapon movement. Naturally coordinates the balance of your hands, for which it bends The elbows At an angle of 90 degrees, along with the rhythm without spending More power.
Support the foot correctly. According to an article from IntramedFor him Dr. Hernan Barachina, Doctor’s Traumatology Service Doctor Clinic HospitalWere, and,, and,, and,, and,.. “He is On This is the basis for our anatomical and its right arrangement to prevent Incorrect load transmission Side of the column, fruits, knees and ankles ”.
According to Barachina““A. The wrong footprint It produces pathologies from foot pain to more complex problems in posture, such as changes The spine”Indica.
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Therefore, at that time JagEnsures that the heel is supported by the middle part of the foot instead of the heel, which helps to reduce The effect of the knee And inhibits Chronic discomfort.
Controlled breath. Taking controlled breath is another basic friend. Inhale through Nose And inhale the hale pier Boca At the time of Trot Helps in improving Endurance And oxygen is good Muscles.
Raise the rhythm a little. There is no need to go out Run All speed from a day that is not targeted for kilometers. Start with A. SoftWill increase Gradually rhythm And increases Speed You are more comfortable.
Maintain your energy well. Put a A steady rhythm And you will see that you can go further without getting tired.
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3. The training plan designed for Beginners
A. Structural Training Plan It is crucial to be safe and constantly developing Mundo Dell Trot.
At the time of Weeks 1 and 2The procedure should be softened: alternate 1 trot minute with 2 minutes walk during sessions 20 to 30 minutes. In Weeks 3 and 4Increase the trot to 2 minutes and reduce the walk to 1 minute, the duration extends slightly 25 o 35 minutes.
Already Weeks 5 and 6Your body will be ready to trot constantly Between 10 and 15 minutesAllows you to make short breaks only if you need it. In 7th week Try to make continuous sessions of 20 to 30 minutesReceiving rhythm to the resistance you earned.
Between him The second and third monthStarts adding rhythmic variations and small accelerations that challenge your cardiovascular efficiency. And on his side The fourth monthTry to include training on the slopes, which are right to strengthen the legs and improve your career method.
This information does not replace the doctor’s diagnosis or prescription in any case. It is important to go to a specialist when symptoms occur in the case of illness and always self -united.
