We suggest the dirt and hard floors be avoided. Having no alternative, in this chaos, we advise a greater investment in sneakers that provide greater damping of the shock effect. For that just starting, running on the beach is not the best, as the floor is very unstable, even on the wet sand.

And, as the contact time is longer, it becomes more tiring. Despite the pollution, the city center can be a motivational rally. Seeing people is distracting. Routes along the beach or with few people become less pleasant and running in a straight line can be tedious, so I recommend terrain with more curves and places to explore.

Is It Recommended To Alternate Running With Walking?

One of the main secrets from a physical and mental point of view is rest on days when we don’t train, but also during training. Intercalated training can be a good way to catch your breath. When we are taking the first steps in running, the idea is to decrease the walking time and increase the running time until we reach a point where we just run.

What Is The Ideal Diet For Running?

We are against the definitive restriction of some foods unless people reveal an intolerance or allergy. All foods are allowed, but before a race, we should avoid high glycemic index fats and carbohydrates such as crackers, croissants, chocolate, or marmalade. After running, you should increase your protein intake to minimize muscle damage and help your recovery.

Should The Diet Vary With Training Intensity?

It should always differ by exercise intensity. If the option is a prolonged run, the energy input must be greater. But associated with this idea are some curious data. Some people run and cannot lose weight and we are not talking about metabolic issues here.

One of the reasons is that the energy expenditure of running does not compensate for the intake before and after the run. I give an example. Many use sports drinks but forget that they are caloric. It is advised to those who run for one, two hours. Anyone who runs for about 30 minutes doesn’t need them.