The holidays are over, 2023 "formally" begins, and with it, the opportunities to meet several of the goals that many people set for themselves in their
weekend
balance sheets .
And although it is known that a sedentary lifestyle is one of the main issues to combat, it is also known that it is not easy at all.
In fact, according to data from the World Health Organization (WHO) globally, 1 in 4 adults and 4 in 5 adolescents
do not reach
the recommended levels of physical activity.
In turn, they point out that sedentary people have a
20% to 30% higher risk of death
compared to those who exercise.
In this sense, the WHO indicates that not doing physical activity increases not only mortality
from any cause
, but also from cardiovascular diseases, cancer and type 2 diabetes.
There is no doubt then that leaving a sedentary lifestyle behind is not only recommended, but also necessary.
The question is how.
Taking into account that running is one of the
most accessible
physical activities (it does not require paying a monthly fee, hiring instructors or being tied to schedules), some tips can be useful when starting.
Discipline is essential to start running.
Photo Shutterstock.
Ultra-marathon runner Sofía Cantilo knows what it's like to start running from scratch: until she was 24 years old, not only did she not exercise, but she also led a very unhealthy
lifestyle .
However, gradually
his resistance increased,
and he began with a 5 km race, to later raise the ante and participate in a 42 km
trail
in Villa La Angostura, reaching more than 100 km and participating in the most important ultramarathons. of the world.
They recommend doing interval walks and runs to "get into the groove."
Photo Shutterstock.
When describing the main
difficulties
when starting this activity, Sofía is categorical and mentions, first of all, "mind tricks", which can lead us to believe that it is not worth continuing or that we are tired, when in reality we can give more.
Add, among the obstacles, to the
low knowledge of the body
in movement, the lack of discipline and the "all or nothing" or analyze everything in terms of "black or white".
In all cases, these are their tips for lifting those barriers that limit us when it comes to starting to run.
1- Walk-run: interval methodology
As much as one feels that one can give everything, in the beginning Cantilo strongly recommends going little by little.
This means that we must
gradually increase the amount of time we run.
Even if you are in good physical condition or have already been training.
"Progression is the key. Even if you come from another activity, the body moves differently and has to adjust little by little," he stresses.
In this sense, he explains that the best way to start running is through the well-known
interval
methodology .
"Running and walking. Eventually, the walking times are going to get shorter and shorter, until they disappear."
And he adds: "You can go putting higher intensity intervals in your jogging moments, to demand your muscles, stimulate fast fibers and your cardiovascular capacity."
2- Be disciplined
Cantilo acknowledges that this word enjoys a very
bad reputation
.
However, it is key when starting to run, since the desire is not always there.
"We have to stop romanticizing what it means to go running: the desire and
motivation disappear
, and the only thing that lasts is discipline," he admits.
In this direction, perseverance and commitment, once the decision to start has been made, are the stimuli that must remain when reluctance prevails
,
something that can happen often.
Knowing one's own body is central to knowing when we are really tired.
Photo Shutterstock.
3- Doing little is better than doing nothing
The obligations of daily life are usually more than we can cover, and it is often true that
we do not have
free time from work, domestic and/or family commitments.
For this reason, Cantilo recommends being flexible, and not betting on an "all or nothing" that can actually end up harming us.
"It's better to do little, than to do nothing," he stresses, adding: "When you don't have so much time, I went out for at least
a little while
. Don't let your head convince you with excuses."
On the other hand, he stresses that many times, even, "less is more, and it is essential to respect the rest that the body needs."
"Going out for a while is better than not going out," says Cantilo.
Photo Shutterstock.
4- Learn to listen
One of the most important issues is listening to your own body, getting to know yourself.
And that is something that is not given, but
is learned
.
Cantilo insists that the head can play many tricks, and can make us believe that we can't take it anymore, on occasions when we can.
"The most important thing is to learn to know your own body, to learn what each thing you feel means: from your feet to your breath," he explains.
"There you will begin to notice every detail very well and that is what will allow you to realize when you are really tired, or when
your mind
begins to tell you that you are tired because you feel lazy."
How do you acquire this kind of self-knowledge?
In the practice itself, and attentive listening, is where we will learn to have a
record of our own body
.
"Running is what will give you that knowledge, especially at the beginning, you must be very attentive to each sensation," she closes.
***
Do you want to continue reading?
These notes may interest you:
➪"One more kilometer": the method of an ultramarathon runner for the races and for life
➪How did I start to like going for a run?
➪Start exercising when you are older and after a sedentary life: 5 tips to start
***
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