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Begin by taking a stroll with ongoing speed until
you reach the speed of a light run.Set as your objective small distances and prolong them as you progress with practice. Forget the “Everything Now!”: you would only get more frustrated.
Muscle Warm-up:
it is essential to warm-up the muscles involved in the physical activity at least 10 minutes before dedicating yourselves to the physical strain. Thus, carry on with a light stretching of the arm and leg muscles and do some trunk rotation.
Avoid running along the streets:
other than the obvious danger, you inhale exhaust gas that, combined with the loss of breath, cut short immediately your strength and hinder you from improving your stamina.
If you run on asphalt
preferably use shoes with 2-3 cm shock-absorbing soles, so as to avoid too much pressure on your back. This advice is, above all, aimed at those who suffer from back pains. In order to avoid inflammation, it is important to learn to run correctly, applying the weight of your body on your anterior foot muscles during the run.
Cross-country running
This is a more enjoyable way to run because the athlete is compelled to alter their running, given the obstacles that come up, and represents a good work-out for attaining flexibility. It can, though, have insidious results. Therefore, be careful with where you put your legs, so that you can avoid twisting and spraining your ankles.
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Against water retention
It is advisable that women walk fast rather than actually run. Unlike running (where the athlete leans only on the front part of his foot so as to give himself a push to go on), walking, if done correctly, means the foot makes a complete heel-centre-tip movement. The heel gives stability to the body, the foot’s centre stimulates the blood vessels so that they can pump blood and lymph upwards, and the tip provides the force for making the next step. Therefore, walking is good against the stagnation of the liquids.
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Final Stretching
As tired as you may be after training, dedicate a few minutes to relax the muscles. Stretch and pull your legs up for a couple of minutes;
you can also make a gentle cycling movement upwards so as to help blood and liquids surge back. Do some stretching exercises, such as lateral and forward stretching of your legs, to avoid lactic acid build up. The lactic acid though is not to be demonised: it can certainly be a bit painful, but it signifies that the muscles have actually been working out, which means that our efforts have been successful.
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