RUNNING AFTER LOCKDOWN
That feeling of running in total freedom, when your legs align with your heartbeat and your mind enters a trance. If you are a runner, getting to this point will have seemed like an eternity.
Whether you were running before the lockdown or not, here are some guidelines with everything you need to know to run and reach the finish line in top form. SHORT AND MODERATE SESSIONS The temptation is great and if it crossed your mind to believe that nothing had changed, you probably quickly discovered that you have lost physical and mental resistance. The lack of training for almost two months will have considerably reduced your personal record and you will see with horror how much it costs you to run to get an adequate time in 6 kilometers. Be patient and train progressively. If you are one of those who are starting, it is advisable that each session is short and moderate. Consider doing alternating times; walking quickly and jogging every 5 minutes. You will avoid injuries by overloading muscles and tendons. The use of technical-sports clothing such as Anaissa's facilitates muscle recovery and prevents muscle fatigue. As in any sporting activity, achievements will come with practice.IT'S NOT ABOUT RUNNING EVERY DAY
If you're one of those who already had a runner's medal, you know it: you can go running every day, but it's better not to force yourself and do it on alternate days. Between 2 and 3 days a week will be enough in the early stages. Let your body prepare itself little by little.
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STRENGTHEN YOUR MUSCLES
If you are a physically active person, you will almost certainly have been doing exercises at home during this time that you have not been able to go out for a run to strengthen your abs, legs, arms, lower back and abdomen. On the days that you do not go out for a run, continue with your strengthening exercises; you will avoid running injuries.WHAT SECURITY MEASURES SHOULD I TAKE INTO ACCOUNT?
Pay special attention to safety measures . Don't touch street furniture to stretch or use handrails and lampposts. When you get home, take off your shoes at the entrance, wash your hands thoroughly and put your clothes in the washing machine immediately. Disinfect the soles of your running shoes with a little water and bleach or another disinfectant.MASKS
The use of a mask while running is a matter of controversy. It is not mandatory, but it is advisable. It is true that not everyone can bear to wear a mask when running and that it makes breathing considerably more difficult; check the feasibility of using it in your personal case and take extreme safety measures for yourself and also out of respect for others.SOCIAL DISTANCE
Social distancing should be greater when we go out for a run as it is believed that virus particles can remain suspended in the air for up to three hours. Do not run behind anyone and increase the distance above 10 meters and 2 laterally.
