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Opinion – On the Run: Want to start running? Tips for starting off on the right foot


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We are runners even before the emergence of our most polished version, the homo sapiens sapiens🇧🇷 Fossils suggest that our ancestors were already moving at speed on two legs as early as 2 million years ago. We are a bipedal, hunter-gatherer species that depends on mobility to survive. We reach respectable speeds in the animal world, and we are capable of covering long distances. Look around and you’ll see that not many species can run 42 km in a day.

Running is part of our nature. Mine and yours. If, at some point, for whatever reason, we give in to the sedentary lifestyle of modern life and stop running, remember: it is always possible to (re)start.

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In summary: if you are not a runner and want to become one, this text is for you.

First, two clarifications. The first is that you won’t find spreadsheets, goals or rules carved in marble here. What follows are general guidelines, which consolidate concepts widely accepted among physicians, physiotherapists and physical education professionals. The tips were luxuriously reviewed by coach Adriana Silva, who has two Olympic marathons and Pan-American titles on her resume.

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The second alert is about the importance of an evaluation before starting a physical activity. I made a post about the minimum medical routine for those who want to run. The text is here.

All ready? So #went running.

Go slow

It may seem difficult, but now it’s time to hold the anxiety. In the ideal race, the start should be weaker than the finish. This goes for a specific workout and also for your entire athlete routine. Nobody runs a marathon overnight.

consistency is key

Define how many days you can dedicate to the race. There is no right or wrong here. The important thing is to create a routine and commit to it. Ideally, train every other day to give your muscles time to recover.

Consistency needs to be your watchword in that beginning. If you have three days to train, train all three days, for at least 40 minutes. At this moment, it is more important to guarantee regularity and to stretch the training a little more than to seek intensity. In summary, instead of running five minutes fast and running out of air, choose to run slowly for longer. So you get used to your musculature and condition yourself for the next steps of training.

turn on self-knowledge

From now on, you will need to exercise self-knowledge and realize your limits. Exaggerations lead to injuries, which result in abandonment and withdrawal. Again, go slow. Can’t run? No problem. Start with walking, and gradually increase the pace. The important thing is to remember that, whether running or walking, your movement should be at a pace that allows for conversation. Remember: you’re just starting out, it’s not time to burn out.

“I’m not going today, I’m in pain”

Feeling pain after physical activity is normal. Muscle fatigue is expected, and rest days during the week are important to ensure the physical recovery of any athlete, whether professional, amateur or beginner.

If the pain is caused by fatigue, and you’ve been doing your workouts in moderation, resist the temptation to stay home and go for a run, even if at a reduced intensity. Again: consistency is the key to this step.

When to accelerate?

Progress should be gradual. Those who feel comfortable walking can start jogging. The suggestion is to run for one minute and walk another four. Always at your pace. Gradually increase the intensity and run for two minutes to three minutes of walking. Make this progressive evolution until you can run five minutes without having to stop.

Do I need a trainer?

Having the follow-up of a specialized professional is a privilege not always accessible to those who want to run. The coach is able to more accurately assess the athlete’s physical state, prescribe a training routine suited to the runner’s routine and goals, and accelerate the development process. If it is not possible to count on one, the athlete will have to use an additional dose of common sense to understand his level of physical preparation and when to increase the training load.

Get the full package

Do you like listening to music? Choose a playlist that will cheer you up during your workout. If possible, do your runs somewhere nice, outdoors. If that makes you happier, invest in a neat look. Running itself tends to take a lot out of the beginner, so pair those first workouts with activities you already naturally enjoy doing.

Is equipment expensive?

This is not the time to spend money on the most expensive sneakers or invest in fancy watches. You still need to discover and mature the runner in you. The really important thing is to have adequate equipment — proper running shoes, light clothes, a simple stopwatch to record your progress. As you get to know your body, your pace and your preferences, then it’s worth thinking about bigger investments for your training routine. But let’s face it, I don’t pay your bills. So, if it’s important to you, buy the expensive shoe and be happy.

turn off the brain

Controlling the mind is key. Your brain has a 100% chance of trying to sabotage your run. Happens to me all the time, and I’ve been running for a good few years. Be prepared to distract yourself from negative thoughts and get the willpower you need to accomplish what you set out to train. In this case, being rational might mean not listening to your head.

Drink water


Have a good time


Did I miss any important tips? Write to or message me on instagram @rodrigofloresnacorrida

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I am a highly experienced and successful news journalist, with many years of experience in the industry. I have worked for some of the biggest news organisations in the world, and have gained a huge amount of knowledge and expertise in the field. I am now working as an author at News Bulletin 247, where I mostly cover sports news. I am a highly skilled writer and reporter, with a keen eye for detail and a passion for finding stories that others might miss. I am always looking for new and interesting ways to tell stories, and my work is always of the highest quality. I am also a very experienced editor, with a good understanding of how to make stories flow well and be easy to read.

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