Watch out! Don't get injured...

Here we continue with some tips for beginners and those who may get issues during his running time. It is important, to reach the limit, to go through all the training periods with caution.

First of all, it’s very important for you to be under a training plan made by an expert. Many injuries are caused by excessive demands on our body, which is not used to make these kind of efforts. Don’t train over your chances! All will arrive at its time.

Before or between workouts (not instantly before starting) you may take part on preventing resistance training, as well as strength improvement and core stability. I hope there are no people yet believing that resistance training would make them overweight for running. Of course you must know what and how to train!

Warm up, cool down and flexibility: we’ve said that your workouts must be planned by a professional, but what does come just before? The warm up! It is directly related with the flexibility. That’s why we talk about them together. It’s confirmed by scientific studies that the warm up helps us to activate the body system and to get a better performance in the following activities. There is a doubt about stretching; doing it before, after, both? it depends on the different authors. What is refused is the common tradition of doing static stretching before doing exercise.

What I personally do is to include dynamic stretching in my entire warm ups. After the workout I do static stretching, it has been good for me, but maybe it doesn’t work for you... try your own!

So, a complete warm up must be composed by:

1. Slow run.

2. Joint mobility.

3. Running technique (also very important to prevent injuries and improve our running).

4. Dynamic stretching (the most recommended).

Finally what comes after a hard work week must be the resting time and if it’s needed, discharge sessions (like taking baths in cold water or being treated by a physiologist). Remember, as important is to train as it is to rest appropriately.

I hope these tips are useful for you!

We will deal with resistance training in a particular entrance soon…