According to data from Running USA, the organization that promotes the practice of the race in the USA, the female is already the majority in tests of 5 km, 10 km and half marathon (21 km) there. At the last Rio de Janeiro Marathon held in June, 67% of participants in the 6-km race and 55% in the 21-km race were women. If you are part of, or want to be part of, this group, check out the tips so that you can get better and longer.
1. Focus on minutes
“For those who are starting, it is more appropriate to do training that has as goal to run for time than for distance,” believes Mirinda Carfrae, Australian triathlete. This makes it easier to ensure that physical activity is long enough for your body to evolve. Also, you throw out the worry of having to meet a mileage. Try to do three workouts of 20 to 40 minutes per week on alternate days. You will notice improvement every day.
2. Respect the rest
Running is addictive, you’ll see. However do not make the mistake of going out to train every day. “It is very important to respect the time your body needs to recover after a physical activity (usually 24-48 hours). If you do not do this, you can suffer an injury or damage your evolution in the sport and even your health, ” says Juliana Oruê, a physical educator and coordinator of the University of Racing (UniRun) in Jundiaí (SP).
3. Bet on the walk
If you can not run throughout the workout, you can walk without guilt. “Alternating running with walking is a good solution to improve fitness. Often, it is better to do an activity like that for 40 minutes than to try to run and not complete the training because it was too tired, ” says Daniel Neves, coach and technical coordinator of sports advisory DPN Run in São Paulo. Initially, you can run two minutes and walk two until you meet your scheduled exercise time. “When you feel easy, increase your running time and slow down your walking. Keep moving forward like that and you’ll be able to run endlessly for 20 or 30 minutes, “Daniel says.
4. Adjust posture
Maintaining correct body positioning while running is important to avoid injury, and makes you feel comfortable and saves energy to move – which allows you to run longer. “The ideal is to bend your elbows 90 degrees and move your arms back and forth, always at the side of the body. Do not let them cross the trunk, this causes imbalance, “advises Bruna Guido, coach of the MB Personal Trainers consultancy in São Paulo. Always try to keep your body slightly tilted forward. “So the force of gravity facilitates the race,” says Bruna, who is also an athlete and is always on the podium of the races in São Paulo.
5. Inspire yourself at HIIT
Interval training is great for speed. In them, you run high-speed racing series, with a rest period between them (eight accelerations of 200 meters with a minute interval between them, for example). “This type of training increases aerobic capacity, which makes the body able to withstand a faster race for a longer time,” says Camilo Alves, coach of the sports consultancy Run & Fun in São Paulo. Important: Because intervals require a lot of muscles, it is not recommended that beginning athletes perform more than once a week.
6. Face rises without fear
Do not run away from the ramps as they help give you muscle strength, stamina and speed, and burn more calories, according to research from the University of Georgia. “To overcome the climbs, step on the front of the foot and take short, quick strides,” Camilo suggests. Try to include the slopes in your routine gradually, to allow the body to adapt. “At first, facing a training with climbs every ten days is already
great. In a short time you’ll be ready to leave any tilt behind, “Daniel believes.
7. Beware of descents
Yes, after winning a big climb, the slopes are great. However running downhill requires good technique because the impact on the joints is greater than in the plane. “On the descent, contract the abdomen to keep the trunk stabilized, increase the frequency of the strides and land with the front of the foot, not the heel,” teaches Bruna. More: “Avoid braking the body, as this generates an overload in the muscles of the back of the thigh,” concludes the coach.