{"id":9979,"date":"2020-05-05T16:13:39","date_gmt":"2020-05-05T16:13:39","guid":{"rendered":"https:\/\/blogs.cooperhealth.org\/ehealth\/?p=9979"},"modified":"2020-05-06T02:33:15","modified_gmt":"2020-05-06T02:33:15","slug":"running-101-where-to-start","status":"publish","type":"post","link":"https:\/\/blogs.cooperhealth.org\/ehealth\/2020\/05\/05\/running-101-where-to-start\/","title":{"rendered":"Running 101: Where to Start?"},"content":{"rendered":"

\"runner
\nPara leer en Espa\u00f1ol, por favor haga clic aqu\u00ed<\/a><\/p>\n

With gyms closed, it is becoming increasingly difficult to stay active during the COVID-19 pandemic. Most people are starting their second month at home this week, and many are beginning to feel a little stir crazy. Starting to run for exercise might be a good option for many.<\/p>\n

\u201cAs long as we still have the ability to safely go outside, anyone can easily start up a running routine,\u201d says David B. Gealt, DO, Assistant Director of Sports Medicine and Director of the Sports Concussion Program at Cooper University Health Care. \u201cFortunately, the sport of running is relatively inexpensive, you don\u2019t need any fancy equipment, and you can do it almost anywhere. It\u2019s also an activity that spans ages without limits.\u201d<\/p>\n

With any exercise, if you have an underlying health condition, it would be prudent to speak to your physician before beginning a new exercise routine. Once approved and you start running, remember that it is important to practice proper social distancing during the pandemic. Click here<\/a> to learn more about how to go outside safely during the pandemic.<\/p>\n

\u201cIf you want to start running, the key to doing it safely is to start out slowly and build up gradually to avoid injury. Going further or faster than your body is ready to go will only cause an injury,\u201d says Dr. Gealt. \u201cI always explain to people, even after returning to running from an injury, to begin with a 10% rule. While practicing this rule, you increase your distance and intensity gradually every 4 to 5 days to get to your goal.\u201d<\/p>\n

Initially when you start running it might be wise to begin with a combination of running and walking and advance over a six-week period. Each workout should feel manageable. The \u201ctalk test\u201d is a good rule of thumb to determine if you are overdoing it. During your walk or run, you should be able to speak without losing your breath.<\/p>\n

After each run, remember to take time to cool down with some light jogging or walking. You should also consider mild stretching to avoid tight muscles. Running is not a \u201cno pain, no gain\u201d activity. If you are having pain, it might be a sign of an injury. Pain is a signal to cut back on miles, rest, or modify your activity. If the pain continues, you should seek an evaluation with a medical professional.<\/p>\n

\u201cTo maintain your new sport, try to get into a routine. Try running the same time of day,\u201d says Dr. Gealt. \u201cOften, I recommend setting a goal. Consider a simple local road race to complete in the distant future. As you progress, you can add mileage and speed.\u201d
\n<\/a><\/p>\n

Correr 101: \u00bfD\u00f3nde comenzar?<\/h2>\n

Con los gimnasios cerrados, cada vez es m\u00e1s dif\u00edcil mantenerse activo durante la pandemia de COVID-19. La mayor\u00eda de las personas comienzan su segundo mes en casa esta semana, y muchas comienzan a sentirse un poco locos. Comenzar a correr para hacer ejercicio podr\u00eda ser una buena opci\u00f3n para muchos.<\/p>\n

“Mientras tengamos la capacidad de salir de manera segura, cualquiera puede comenzar f\u00e1cilmente una rutina de carrera”, dice David B. Gealt, DO, Subdirector de Medicina del Deporte y Director del Programa de Conmoci\u00f3n Deportiva de Cooper University Health Care. \u201cAfortunadamente, el deporte de correr es relativamente econ\u00f3mico, no necesitas ning\u00fan equipo sofisticado y puedes hacerlo en casi cualquier lugar. Tambi\u00e9n es una actividad que abarca edades sin l\u00edmites “.<\/p>\n

Con cualquier ejercicio, si tiene una condici\u00f3n de salud subyacente, ser\u00eda prudente hablar con su m\u00e9dico antes de comenzar una nueva rutina de ejercicios. Una vez aprobado y comience a correr, recuerde que es importante practicar un distanciamiento social adecuado durante la pandemia. Haga clic aqu\u00ed<\/u> <\/a>para obtener m\u00e1s informaci\u00f3n sobre c\u00f3mo salir de manera segura durante la pandemia.<\/p>\n

\u201cSi desea comenzar a correr, la clave para hacerlo de manera segura es comenzar lentamente y aumentar gradualmente para evitar lesiones. Ir m\u00e1s lejos o m\u00e1s r\u00e1pido de lo que su cuerpo est\u00e1 listo para ir solo causar\u00e1 una lesi\u00f3n\u201d, dice el Dr. Gealt. \u201cSiempre les explico a las personas, incluso despu\u00e9s de volver a correr despu\u00e9s de una lesi\u00f3n, que comiencen con una regla del 10%. Mientras practicas esta regla, aumentas tu distancia e intensidad gradualmente cada 4 a 5 d\u00edas para alcanzar su objetivo “.<\/p>\n

Inicialmente, cuando comience a correr, puede ser conveniente comenzar con una combinaci\u00f3n de correr y caminar y avanzar durante un per\u00edodo de seis semanas. Cada entrenamiento debe sentirse manejable. La “prueba de conversaci\u00f3n” es una buena regla general para determinar si se est\u00e1 excediendo. Durante su caminata o carrera, debe poder hablar sin perder el aliento.<\/p>\n

Despu\u00e9s de cada carrera, recuerde tomarse un tiempo para refrescarse con un poco de trotar o caminar. Tambi\u00e9n debe considerar estiramientos suaves para evitar m\u00fasculos tensos. Correr no es una actividad “sin dolor, sin ganancia”. Si tiene dolor, podr\u00eda ser un signo de una lesi\u00f3n. El dolor es una se\u00f1al para reducir millas, descansar o modificar su actividad. Si el dolor contin\u00faa, debe buscar una evaluaci\u00f3n con un profesional m\u00e9dico.<\/p>\n

\u201cPara mantener su nuevo deporte, intenta entrar en una rutina. Intenta correr a la misma hora del d\u00eda\u201d, dice el Dr. Gealt. \u201cA menudo, recomiendo establecer una meta. Considere una simple carrera local para completar en un futuro lejano. A medida que avanza, puede agregar kilometraje y velocidad “.<\/p>\n","protected":false},"excerpt":{"rendered":"

Para leer en Espa\u00f1ol, por favor haga clic aqu\u00ed With gyms closed, it is becoming increasingly difficult to stay active during the COVID-19 pandemic. Most people are starting their second month at home this week, and many are beginning to feel a little stir crazy. Starting to run for exercise might be a good option … [Read more…]<\/a><\/span><\/p>\n","protected":false},"author":4,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":{"0":"entry","1":"post","2":"publish","3":"author-tvekteris","4":"post-9979","6":"format-standard","7":"category-uncategorized"},"yoast_head":"\nRunning 101: Where to Start? - eHealth Connection<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blogs.cooperhealth.org\/ehealth\/2020\/05\/05\/running-101-where-to-start\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Running 101: Where to Start? - eHealth Connection\" \/>\n<meta property=\"og:description\" content=\"Para leer en Espa\u00f1ol, por favor haga clic aqu\u00ed With gyms closed, it is becoming increasingly difficult to stay active during the COVID-19 pandemic. 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