Want to run to shed weight or keep in form? It’s a good suggestion, however you continue to have to avoid hurting your self and disgusting your self by doing it with out methodology. Overview of unhealthy practices which might be too widespread, with the physiotherapist and working coach, Philippe Hérisson.
At the beginning of spring, you’ve got determined to begin working. Very good, however Philippe Hérisson, physiotherapist and working coach in Ile-de-France, lists the faux-pas to avoid to begin within the guidelines of the artwork. And above all, avoid hurting your self.
Start too robust
“Running is a sport of repetitions, explains the expert. All the injuries it causes are not really injuries, but problems of non-adaptation to the race. On these repetitive movements, it is necessary that the structures (joints, tendons, muscles ed.) Adapt. Otherwise, you will hurt yourself. ” In quick, do not instantly soar into 45-minute periods. Instead, begin with quick outings, throughout which you’ll alternate strolling and working : “If you have never run, for example, you run 1 minute, you walk 1 minute, then you repeat the operation 6 times and you go home, continues Philippe Hérisson. It’s extremely frustrating psychologically, but the body has to adapt. Then you can ramp up. Repeat the operation 8 times, then switch to 2 minutes run, 1 minute walk etc. After 2-3 months you will be able to run for 40-45 minutes. “
Not working typically sufficient
Know this: the extra you run, the higher. “Even if you are just starting out, do not hesitate to go out 3 to 4 times a week for very short sessions, explains Philippe Hérisson. Regularity allows you, physiologically, to transform your body and its tissues to avoid injury. “ In different phrases, keep in mind the rule of “little, but often” to avoid disappointments.
Do not set a aim
If this notion isn’t technically important, working aimlessly might speed up your discouragement and provide the impression of stagnation. “I would say it’s essential from a psychological point of view, abounds Philippe Hérisson. If you say to yourself, “In two months I’ll have misplaced 5 kilos and I will likely be working 40-45 minutes,” you can make a plan, week by week. “ In quick, set a course to higher savor the highway traveled. All the little victories are value taking!
Running after consuming
If we perceive that you really want to instantly do away with the energy absorbed throughout a gargantuan meal, wait a bit of earlier than placing in your sneakers. “You should always avoid chasing after a good meal because the body is digesting. The blood mass is used for that, and not for the muscles, details the coach. You better go for a run at the end of the morning before lunch or at the end of the afternoon before dinner, for example. “
Soon, furthermore, you’ll even have the option to run on an empty abdomen to eradicate even quicker : “It’s very good, because we are going to tap in the reserve glycogen and it will help us, beyond 40-45 minutes, to lose weight, specifies Philippe Hérisson. But if you are not used to it, you should not embark on this type of project because you risk running out of sugar and making yourself uncomfortable. So this is something that I prefer more for people who already have a little experience. ” On the opposite hand, keep in mind to at all times take a water bottle and hydrate your self properly. You lose virtually 1.5 liters of water per hour working, and it could be a disgrace to pay a heavy value for this deficit.
Running at too low a tempo
“To run without hurting yourself, you have to increase your running pace, says the Ile-de-France coach. The natural rate is 150-160 presses on the ground per minute, and you have to bring it closer to 180. This is an important notion. The more you are in rhythm, the less the pressure on the ground is traumatic. “ But that is not all : “The foot should not tap when it hits the ground. It is necessary, in fact, to imitate a cat which would avoid making noise. “ After all, admit that you have by no means seen a cat on crutches.
Refuse any technological help
Today there are lots of functions particularly designed for working. Are all of them excellent? Not removed from right here. “The contents of certain applications are sometimes not suitable and oversized compared to many users”, explains the knowledgeable. However, it could be a disgrace to deprive your self of the follow-up they give you: “This makes it possible to measure its progress. Beginner runners will thus be able to follow their mileage, their race times etc. I am not against. Digital makes sense and it is a support. And then there is a notion of reward which is important. “
There you go, you understand all the things, so it is up to you!
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