After so many weeks of lockdown and with the easing measures recently implemented, many people have begun engaging in sports. Running has become the most popular activity chosen by those just starting out in physical exercise. These “new runners” have filled the streets with their motivation and eagerness to stay active. If you’re one of them, here are some tips to help you stay motivated over time, improve gradually, and avoid injuries.
COMBINE WALKING AND RUNNING INTERVALS
Commonly known as W-R (walk-run), this method is the most recommended for your first running sessions. At first, you’ll spend more time walking than running, and gradually increase the running intervals as the days go by. This way, your muscles will slowly adapt to the new physical activity, and you’ll have a better overall experience.
DON’T BE TOO AMBITIOUS WITH DISTANCE OR INTENSITY
Take it slow. As your training progresses, you’ll be able to increase both distance and speed, but at the beginning—and to avoid injury—it’s best not to overdo it. A comfortable pace that allows you to maintain steady breathing and heart rate throughout the session is ideal. It’s also unrealistic to aim for a 5 km run on your first day if you’ve never run before. The body needs a period of adaptation, otherwise your muscles could become sore or overloaded.
REST IS ALSO IMPORTANT
It’s not about running every day. Your body needs rest days to absorb the benefits of training and prevent overloading your muscles. You can follow a plan with three training days per week, and use the remaining days for active recovery—activities that don’t impact your joints in the same way. Stretching, walking, yoga, or a light bike session are all great options.
MAKE HYDRATION YOUR BEST ALLY
Hydration is essential before, during, and after any kind of physical activity, whether amateur or professional. Through sweat, we lose fluids and mineral salts (sodium, potassium, magnesium…) that must be replenished in order to feel well. This helps us enjoy sports, protect our health, and avoid complications caused by dehydration.
In running, a runner loses between 1 and 1.5 liters of fluid through sweat in one hour, and up to 2.5 liters in hotter climates. We also lose minerals, especially sodium, with an average loss of about 900 mg/L. Sweat loss depends on exercise duration, intensity, weather, gender, and genetics.
For beginner runners, sweating is even more intense during the first two weeks. The body needs time to adapt to the intensity of this new activity. During this period, fluid loss through sweat is greater than once the body has acclimatized.
That’s why, contrary to what many people believe, amateur athletes need to pay special attention to hydration. And if you’re just getting started at a time when temperatures are rising—another key factor in sweating—you should focus even more on this.
To stay properly hydrated, drinking water alone is not enough; you must also replace the lost mineral salts. Recuperat-ion Hydrasport, and its sugar-free version Recuperation FM, provide the essential minerals to deeply hydrate the muscles, prevent cramps, relieve muscle discomfort, and improve how you feel during exercise.
FOLLOW A VARIED AND BALANCED DIET
Nutrition is also a key pillar when starting any kind of sports practice. A varied and balanced diet, rich in the nutrients needed for muscle repair and rebuilding, will help improve your training experience. Protein (meat, fish, eggs, nuts…), carbohydrates (grains, legumes, fruits…), and anti-inflammatory foods (turmeric, berries, omega-3-rich fish…) are fundamental.
In addition, muscle recovery after intense effort can be boosted with supplements such as Recovery 3:1. With carbohydrates, proteins, BCAAs, collagen, pea protein, vitamins, and minerals, it supports the repair and recovery of muscle structures.
