If you want to start jogging or running, learn how to do it right and avoid injuries

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Since I started exercising, many years ago, running has been part of my program and, thanks to the advice I received from my trainer at that time, I have never been injured.

Not even the passing of the years, nor the times when I have not been able to exercise regularly, have affected the quality of my sports performance. All of this has been possible by following certain recommendations that I am now willing to pass on to you if you wish to incorporate this activity into your lifestyle.

Progress slowly, even if you feel good

If you start running now and decide to stick with it, exactly one year from now your body will look and feel different in several ways: you will have greater strength and heart and lung capacity; your muscles will be stronger and have greater endurance; your bones will be a little denser; and your tendons and connective tissue will be stronger. You don't have any of that right now.

Each of the systems I mentioned above adapts to exercise at its own speed and pace. After yesterday's jog, your lungs may feel wonderful, but for now, your muscles are a little sore. Muscles must pull on tendons with each step, and tendons take the longest to adapt to the program, so they are where injuries commonly occur.

What I'm explaining to you just means that you should make your sporting progress slowly. For example, if you did three short sessions of jogging or running the FIRST week, you should NOT double the training intensity for the next TWO weeks, even if you feel GREAT.

Example of a beginner's routine or someone returning to exercise after a long break or convalescence.

There is a workout that is often used, both for beginners and for those preparing for 5K races. It is fairly safe because it progresses slowly so that injuries are avoided. But each person is different and for some, the program may be too fast.

The opposite can also happen: if you are fit, the beginner program may seem boring, but don't overdo it because this will result in injury.

How 5k training works

On the first day you run for one minute and one minute only. Then you walk for 90 seconds and after that, you run again for one minute. After 20 minutes of doing these pikes, you are done with your session. The program recommends 5 minutes of warm-up and 5 minutes of cool-down, which can be done by walking.

According to the program, which lasts 9 weeks with 3 workouts per week, at the end you will be able to run for half an hour without stopping. Your graduation prize can be running a 5 kilometer race, which can take you between 30 or 40 minutes, which is the average for beginners, and a little less time if you are more advanced.

When starting athletics training, the ideal would be to:

• All or almost all of your runs should be at a pace that feels comfortable, controlled and conversational. (Pure beginners may need to walk a bit to maintain the pace that is easy for them.)
• Exercise other than running, if you feel that the previous step is not enough. Cycling (can be stationary), swimming and other training will help to adapt your lungs and muscles without having to put too much load on tendons and ligaments.
• Strength exercises (weight training). These will help you strengthen and adapt all parts of your body.

Ideally, you should start with strength exercises before running, or combine them, but the important thing is not to overdo it. My trainer and teacher, José María Fajardo, always repeated that to achieve comprehensive health you should train for adaptation and cardiovascular resistance, strength and flexibility. This is for you to keep in mind as well.

Your technique will improve by itself

Photo by Sasin Tipchai from Pixabay

Most beginners (and I was one too) don't have good technique, but that's normal and not the problem. It would take too much running for too long for poor technique to cause an injury. As a beginner, rest assured that you're not running hard enough to get injured.

Even if your running “way” looks a little slack, you’re still not going to get very far by trying to move your legs and feet in a different way with every step. When you watch professional runners move in a fluid, smooth manner, know that they didn’t get there by perfecting their stride and then running.

Let your body teach you technique. Your technique may look different than other runners', and that's simply because every body is different. As you train, you become more efficient, and that's what's called good technique. According to trainer Jason Fitzgerald, if you run 10 miles a week, you're not giving your body enough practice. But if you run 10 miles a day, your body has to figure out good technique the hard way to survive.

If you're feeling anxious about making a change, keep track of your pace. If you're taking less than 160 steps per minute, you're bouncing between steps instead of keeping your legs in a fluid running pattern. In that case, take shorter steps and your body will find the technique sooner.

Don't blame the shoes

Again, the mileage you run has more to do with injury than whether a shoe has enough arch, control, or stability.

The only thing you need to know, according to running journalist Beth Skwarecki, is that the shoe you feel good running in is the shoe you should wear. It doesn't matter if it's the latest pair the salesperson at the department store is recommending, or the old flats you found in the depths of your closet.

There are stores where they make you stand on a treadmill to analyze the way you put your foot, but that is not a real analysis. There is no impact meter, there is no slow motion, and you are not in a laboratory where they are filming you with three cameras from different angles and evaluating your technique from a special computer, none of that. The metric you are trying to calculate requires all that precision and detail in the measurements, otherwise all that paraphernalia is not very useful.

And even if you had detailed information about your technique (remember, it's going to change as you train anyway), studies show that won't prevent you from getting injured.

What then is the best way to choose the right shoe?

Follow the steps and recommendations below to find the type of shoe that best suits you.

image from cdn.instructables

Step 1: Understand what pronation is

When you step, you land on your heel first, moving along the length of the sole of your foot to what is called the metatarsal area, and then your toes. A proper step or correct pattern is when you land on the outside of your heel first and gently move down the rest of your sole until you reach the metatarsal and toes evenly. This is how your foot reduces the stress of impact.

Overpronation is when you push the inner part of the sole of your foot too far forward when you step. This usually occurs when you have flat feet or a low arch.

Supination is when the foot rests along the outside of the foot and this typically occurs if you have a foot with a well-defined arch.

Step 2: Determine your foot type

The best way to determine what type of foot you have is to measure your arch by moistening your feet and placing them on a sheet of paper for 10 seconds. When you move away, the imprint remains.

You have a normal arch if: there is a marked curve on the inside of the sole of the foot with a band that is less wide than the total width of the sole and that connects from the heel to the toes.

You have a low arch if the imprint left by your foot does not show much curve along the inside of the foot.

You have a marked arch if there is a noticeable curve along the inside of the soles of your feet and a very thin band on the outside that connects from the heel to the toes. Even if you have a very marked arch, the footprint will not even show a connection between the heel and the toes.

Step 3: Determine your stride

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Now that you know your arch height, you can use this information to determine your gait type, which is a way of telling how your foot behaves when running.

Determining your stride is an important step when practicing this sport since it is desirable to use the shoes that best fit your stride.

Types of tread:

1. Severe overpronation . This is when the heel hits the ground first and then the rest of the sole of the foot turns excessively inward. When a person has overpronation, the ankle does not have the ability to stabilize the body properly. This usually occurs in people with flat feet or a very low arch. The best type of shoe for a person with this condition is a motion control shoe.
2. Slight overpronation . This happens when the outer heel is the first to touch the ground and the rest of the sole of the foot leans towards the inside of the foot. This usually happens to people who lean the sole of the foot inwards, absorbing the impact, and who have a medium to low arch. The shoe that may fit them best is one that provides stability.
3. Neutral . If you have a neutral gait, the middle or slightly outward part of your heel hits the ground first and the rest of the sole follows along the middle absorbing the impact. People with a neutral gait have a medium arch. The best shoe choice is one with neutral cushioning.
4. Supination . A person with supination supports the foot with the outside of the heel, but instead of supporting the rest of the sole inward, the support continues along the outer edge of the sole. This action inhibits the foot's ability to absorb the impact of the foot on the ground. This happens to a person whose plantar arches are very arched and in that case, the best choice is a shoe with neutral cushioning as well.

Step 5: Now you can go to your running shoe store

Now that you have an idea of ​​the type of shoe you are looking for, it is time to go shopping. Here are some tips.

1. Bring your old sneakers to show the seller how worn the soles are.
2. Wear good socks or ask for running socks (good socks make a big difference)
3. As I told you above, don't buy the trendy shoes but the ones that fit you well and are comfortable for this activity.
4. If you go to a store specializing in these shoes, have your feet measured, since everyone has one foot that is slightly larger than the other. Thus, the shoe should fit the larger foot well so that during long runs, you do not lose your toenails, especially those on your big toe.

Step 6: Try on and make sure the shoe fits properly

Trying on the shoes is the last step and if you have the chance, try different brands as they are different technologies so you can compare.

When trying on shoes, keep the following in mind:

1. Make sure your toes have enough room. A safety rule is to have a thumb-width gap between the toe and heel of the shoe.
2. Make sure the shoe is wide enough. A shoe that is tight enough so that the foot does not feel loose inside, but with enough room for the foot to expand and allow for slight swelling during running, is desirable.
3. Try it on a treadmill (if you have one in stock) or walk around it a couple of times to see if there are any points of discomfort when it comes into contact with your foot or if your heel slips.

Know when to stop training

If you do end up getting injured, it helps to know what kind of pain is relieved by jogging and what kind of pain needs attention and stopping.

Only a doctor can offer you medical advice, but here is a general idea of ​​the pain that runners overcome by jogging.

- Muscle pain, which is normal and will go away in a few days anyway, no matter what you do.

- A pain that is uncomfortable, but not really painful.

- discomfort that gets better as you get better at running. This is a sign that jogging isn't making it worse.

Injuries that require attention and action.

• When you feel a stabbing pain
• When you make him limp or change his stride
• If it gets worse when you run

Consult with a trainer, if you have one, or a health professional who is familiar with athletic injuries, if your injury is serious. However, with good planning and heeding the tips above, you can avoid these beginner injuries before they occur.

Good luck and good luck!