Melt 700 calories running – BOA FORM

What to eat before putting on sneakers

The idea is to ingest just enough to train and make the most of the caloric loss of the intense activity that is running. Bio Ritmo’s nutritionist, Fúlvia Gomes Hazarabedian, suggests some options:

· A fruit (banana, apple, pear) 30 to 45 minutes before the race OR

· Three crackers or two pieces of toast 20 to 30 minutes before exercise.

Afterwards, you can have your usual breakfast – and healthy! – with wholemeal bread, Minas cheese, light yogurt…

Run further and further

If every time you leave the house towards the park or gym you already know how long it will take to complete 5 km, your training has fallen into a routine – and there is a risk of letting laziness take over. Before that happens, learn a few tricks that will challenge your body to work harder. The result: you’ll burn more calories, build muscle, and become a better runner. Here are three tips on what to do to avoid touching your pair of sneakers.

play with the speed

Vary your pace using creativity. After warming up, if you are in a park, for example, spot a tree that is in the distance and run quickly towards it (but not to kill yourself!). Start trotting again until you choose another target, which could be the coconut shack. Repeat the game for 5-10 minutes, run at your pace for another 5-10 minutes and slow down. The activity should last 20 to 30 minutes – or more – and be done once a week.

defy the clock

Increasing your stamina is just as important as improving speed and technique. Being able to run for 45 minutes, an hour or longer will help burn more calories. And also make training more enjoyable because you won’t be constantly out of breath. Depending on your level, running for a long time could be 30 minutes – or 90 minutes! But respect your limits – strong muscle pain is a sign that you’re going too far. Run as long as you can without pushing too hard. Build it up slowly, adding 5 minutes each week.

improve the technique

Many people think that running, like walking, is just a matter of putting one foot in front of the other. But this is an activity that involves technique like any other sport. After warming up, repeat the following movements for 30 to 60 seconds.

· Run while lifting your knees as high as you can

· Run with long strides and quickly (will be slower than normal)

· Run in baby steps (very short)

· Run sideways (right and left)

· Run backwards

Do these exercises two to three times, then run normally for as long as you like and slow down. Or perform the sets in isolation.

Strategies to not get hurt

bet on weights

Don’t forget that running is a repetitive impact effort, so the musculature needs to be ready to withstand the overload. Running even helps to firm up the lower limbs, but this effect on the muscles is not enough. You may not like it, but it’s essential to face strength exercises at least twice a week to improve muscle endurance. This means that you will have better use and performance, and the risk of suffering injuries will be lower.

complement with yoga

In addition to weight training, choose activities that don’t use the same muscles as running and don’t have the same kind of impact. This variation will work other muscle groups and leave the body better prepared and conditioned. Yoga is a great option: it helps with recovery from running training, improves body awareness, posture, flexibility, concentration and calms the mind. Swimming is also a good choice. It does not produce impact and relaxes the musculature, among other benefits.

lengthen

The advice is old but important. Stretching prepares the body for activity by increasing the blood supply to joints and muscles. In the race, this means that the movement will have greater amplitude and that the past will be done more efficiently, avoiding injuries. In addition, it improves body awareness. But it’s good to warm up your body first – jumping and rotating your arms, for example – to loosen up your muscles. If they are tight, you could end up injuring yourself in the stretch.

Take a rest

It doesn’t matter how healthy and fit you are. If you abuse the amount of physical activity your body will complain and this almost always comes in the form of injury. So schedule yourself to have at least one day to do nothing. In addition to recovering, during rest the body adapts to the stimulus received and thus improves performance in the next training session.

Can you face 10 hm?

Once you start hitting the asphalt – or the treadmill – regularly, it won’t take long to think of another goal: participating in a race.

Once you’ve moved from the walk phase to the run phase, 5K will start to feel easy – it’s true, it happened to me. I couldn’t run even 2 minutes without losing my breath! You can’t overlook winning the 5 km, of course, as it’s a great distance to stimulate your conditioning and improve your speed. But the logic is simple, once you beat the 5 km mark, your next goal will be to reach 10 km.

Finishing a 10K race means training 16 to 28 kilometers a week, and that means doing longer workouts of at least 40 minutes. To stay motivated, the most efficient way is to join a training group or use a spreadsheet made by a professional, like the one we are showing in this article, to train with planning.

The important thing is to define whether the support of a group is necessary so that you don’t give up on the first slope or if you prefer the solitary genre and are able to follow a spreadsheet alone. But, in this case, it’s good to have a professional available to answer questions and monitor performance. It can be by phone, email or instant message, but he has to know about your difficulties and your victories.

What’s more, the racing calendar is quite intense and the participants more than interesting. It is probably one of the few places where men outnumber women. So, don’t forget to caprichar on the cap and shorts. The t-shirt is on account of the organization and when you least expect it, you’ll have a collection of them at home.