Start Running ; 5 Important Tips be like Proffesional Athletes

How do we start Running and Exercising?

My body hurt, and I hadn’t even walked. My muscles were painful, and I felt boiling water at the bottom of my throat. I thought I had done everything necessary for a good workout.

I took good supplements, and all kinds of Proteins and Vitamins were part of my diet.

I had become vegan to achieve my desired weight, and nothing mattered as much as burning fat. I started training very quickly. So where was the problem with my head aching after a good, active workout?

Warm up thoroughly

Sports reality – science: you have no right to expose yourself to the most difficult and intense exercises without a sports background and without warming up. Even moderate-level exercises can be harmful to beginners. More than 90 percent of the body’s muscles are involved in intense exercise processes.

Stretching and elasticity can be painful and harmful for muscles that have never been exposed to exercise before. Of course, sports awareness has increased, and many people are now knowledgeable about sports science.

Everyone understands the necessity of warming up before exercise. It is very beneficial to warm up with simple movements before engaging in more intense activity.

The duration of the warm-up can vary depending on whether the athlete is a novice or a seasoned professional. Beginners typically require more time. While , professionals may need less time to warm up because their bodies are accustomed to adapting quickly to training conditions. However, there are very few sports that do not require warming up. Whether you are a professional or a non-professional, warming up your body is essential.

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  Times are approximate; it all depends on the athlete’s physical condition.

Familiarity with the Principles of Heating

Warming up is not everything; we need to understand the basics of practice. As a beginner, I quickly subjected myself to intense workouts that resulted in severe muscle aches and fatigue. Now, I appreciate the value of warming up. But what should I do for the next stage when it’s time to practice seriously? What should a beginner like me have planned?

I didn’t recognize the importance of warming up, and I didn’t pay attention to it, but I now realize that all aspects of exercise should be considered.

Tips for Pre-Workout

Now that we’re here to look at the training process, we need to consider a few things first.

1. You are not a professional athlete! So you’re not going to do special upper body exercises. These exercises are for professionals. For now, you should focus on the overall endurance of your body. The rest is for later, when you reach a professional level.
2. In the beginner’s training program, you’re not going to get tired. Let me explain this: an exercise doesn’t peak for you. Everything must be finished before reaching the peak.
3. Beginners do not have a predetermined schedule. In most cases, training is determined by the coach depending on their physical condition.
4. If you suffer from an underlying disease or any other type of illness, you should definitely consider this, as any type of exercise may not be appropriate for you.

Now it’s time to move on to the main part. What kind of training program is right for you?

To the practice!

Well, consider the names of these exercises: squats, machine front, back of the foot, standing leg, chest press, dumbbell fly, back of the arm of the standing wire harness, barbell head press, cool with barbell, dumbbell bend publishing, under the arm of the front wire harness, under the arm of the collecting hand wire harness, under the money dumbbell arm, under the arm of the boat wire harness, front of the arm of the single bend dumbbell, and crunch.

Each of these names may be unfamiliar to you, but once you start exercising, you’ll get to know them well.. The best way to get acquainted with these exercises is to use YouTube. The entire exercise routine is divided into two groups. That is, the whole exercise should be done in two groups.

Each group is repeated twice a week, totaling four training sessions per week. It doesn’t matter how these types of exercises fit together. All of these are suitable for beginners and prepare their bodies little by little. So put these names together and divide them into two groups based on your familiarity with them. Each group is a session. Repeat the first group twice and the second group twice a week, for a total of four days a week.

*Each exercise consists of one or two sets. The concept is that you repeat the squat exercise eight times in a row, for example. Every eight repetitions is called a set. If you’re going to do three sets of squats, you will complete a total of 24 squats. Each of these exercises typically has a standard of between 8 and 12 repetitions per set. Rest between sets should be 30 to 45 seconds.

Run now !

As an athlete who was just starting out, running was very important to me. Running is essentially an integral part of any sport you can think of, and it’s one of the most basic exercises. Running is a foundational sport. This foundational sport has its own rules, despite its simplicity.

Running holds a very important secret: increase the distance you run a little bit each week compared to the previous week to get the most out of it. Running has important principles:

– The number of runs per week should be a maximum of four.

– Each run should last 20 to 30 minutes.

– Increase the distance each week.

– You don’t have to run fast.

The Right Running Clothes

It is clear that you cannot run comfortably without appropriate clothing.

In running, the foot endures the most pressure, so you must wear the most suitable shoes possible—sporty, simple, and lightweight. More experienced runners know that there are specific socks designed for running, which protect the foot from blisters.

You should also have suitable pants or shorts for running; generally, loose-fitting pants facilitate movement. Shirts, T-shirts, or warmers should be lightweight and made of natural fibers.

In general, running clothes should have the following characteristics: – The size should be perfect—neither tight nor loose. – The material should be durable and resistant to sun, cold, and moisture. – Clothing should be well-ventilated.

Vital Importance: Hydration

Water is the source of life and the foundation of athletic performance.

Without water, an athlete cannot exercise. The lack of hydration can hinder even the fittest athletes.

So don’t forget: an athlete should drink water before, during, and after training and exercise.

Of course, the amount should be adequate. This process is called hydration and refers to the proper intake of water. Water regulates body temperature and lubricates joints, making it easier to perform exercises.

*These are some complications of a lack of hydration in sports. In more severe cases, it can even lead to an inability to control urination and, in extreme situations, death.

How to Drink Water?

This question is also very important. A lot of research has shown that drinking water should be done according to strict standards; otherwise, we may encounter problems. Consider these points to learn more about how to drink water properly:

1. Drink water two hours before starting exercise. At this time, you should drink two to three glasses of water.
2. Drink up to two more glasses 15 minutes before the start of the exercise.
3. Drink a glass of water every 15 minutes during training.
4. Drink water after exercise.

Be regular

Being a beginner does not mean there is no obligation to observe many issues. To start exercising as a beginner, you must be completely purposeful, principled, and fully committed. All the factors that lead to sports productivity are essential. This productivity can signify success in the future, or it can simply aim to improve a person’s physical condition.

Good exercise also yields good results. You just need to learn how to practice effectively. Follow the right path from start to finish.

Start now

It’s never too late to start. When exercise began for me, I met people who started a sport after the age of 30 and achieved many successes in that sport. I’ve seen cases in my 40s as well. So, at any age, you can start exercising as a beginner. Are you planning to become a bodybuilder or choose another sport? It doesn’t matter; it’s about doing it. Just do it! Start now