Running Tips

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1.- Analyze your stride
Many beginners don't realize how important it is to use good shoes when starting to run. Generally, they buy the model that's offered without knowing if it’s the most appropriate for their foot type or if it’s the "trend" or the most "beautiful." Ideally, visit a specialized store and get a gait analysis. They will measure your foot, see how you walk, how you run (they may even test you with a running belt), and you can try the shoes before buying them. If you can’t find a store offering this service, consider consulting a podiatrist, physiotherapist, or other professionals in the field. Friends can also be very helpful. The most important thing is to have the right model for your footprint characteristics.

2.- Run first, then compete
Start jogging or running regularly. If you can run continuously for more than 30 minutes, look for a race and register for it. The most recommended starting distance is 5 km. You can set your training based on this target distance.

3.- Follow an appropriate training plan
Start from the beginning and choose a plan that aligns with your current fitness level. Don't overestimate yourself, but don't underestimate yourself either. It’s highly recommended to find a coach in a running club or multi-sport team. Why? Because a coach is a specialist who can help you assess your current state, set goals, and achieve them. Training alone is possible, but progress will be slower than with a coach specializing in this sport.

4.- Slow down
Run slowly or, if necessary, start WALKING before running. Once you can run for 30 minutes continuously, you can increase the distance with a solid endurance base. Focus on walking gradually more time or distance instead of improving your pace.

5.- Do it with friends
Running alone is good, but running with friends is more fun. Plus, it has its benefits: workout partners help you maintain a healthy lifestyle and motivate you on days when you don't feel like jogging. They will also encourage you to compete, which you might not be as motivated to do on your own.

6.- Run at least 3 days a week
Training plans with three or four days per week allow you to recover while providing enough stimulation for your health and wellbeing. Don’t skip sessions or exercises and try to stick to the entire training program. If you miss a day, don’t try to make up for it—just continue as planned. Rest days are part of the training process. We need to reduce activity levels to adapt to the training. This is how you gain strength, form, and speed. Make sure to rest at least ONE DAY A WEEK and completely.

7.- The magic cross-training
Improve your performance as a runner by doing cross-training two days a week. Look for other exercises or activities (other than running) that enhance your strength and muscular flexibility, such as weights, yoga, Pilates, core strengthening exercises, or even other aerobic activities like cycling and swimming.

8.- Eat well
Adjust your diet to align with your healthy lifestyle. If you eat healthily, you'll have the energy to run, recover, feel better, and perform better. Eating properly and sufficiently according to the activity you're doing is more important than you think. If your nutrition isn't good, neither will your running performance.

9.- Stay hydrated
Drink more water. Even if you're not thirsty, keep drinking. Proper hydration is crucial because our body needs water for several physiological functions. If staying hydrated is important for a sedentary person, imagine how much more important it is when you're exercising regularly. There are hundreds of articles specialized in hydration due to its importance.

10.- The 10% or maximum 20% weekly rule
Gradually increase your running time, focusing first on time and then starting to count and increase the number of kilometers. It's better if you've never increased by more than 10 or 20% compared to the previous week to avoid injuries and to help your muscles adjust to the training load. For example, if you run continuously for 30 minutes, increase the time or distance by no more than 10%. If you run 4 km, you can increase to 4.4 km the following week, and so on.