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This May 2 will be a great day for runners. After almost two months in the dry dock, finally, we can go back to running and burn shoes.
After this long period of forced abstinence, the hunger for 'running' is brutal . However, our desire is not in line with our physical condition, very 'touched' after so many weeks of limited activity.
Although we have made an effort to move at home, our resistance is not the same and, probably, we have taken a few extra kilograms .
Therefore, it is essential to know very well how to plan this return to training. Ana Quejo (@quejorunning), former professional athlete and coach of the Sanus Vitae Runners Club, gives us the keys:
-Before anything, wear the right shoes ; Failure to do so can lead to injury.
-Remember that not having left the house for so long and not having been exposed to sunlight, has been able to weaken your immune system so don't go crazy and listen very well to the signals of your body.
-Try not to touch anything and, if you stop to stretch, don't lean anywhere. Remember that even if you sweat, you should not touch your face, something we do involuntarily.
-Keep the safety distance at all times and, if for any reason, you see that you are going to get closer than you should to pass someone because there is no space ... stop! It is not a day to keep a chronometer, nor to prove yourself. You have to be responsible .
-Before starting to run, perform 4/5 ' joint mobility (feet, knees, shoulders, arms, etc.) to prepare your body.
-During the first 10 minutes, go for a walk. Walk at a fast pace, even do a little "running". Remember that this is characterized by the fact that both feet do not get to be in the air at the same time. This way you will get your joints, your feet and your whole body to make memory.
- After those 10 ', if you look good, start running for 15' / 20 ' . Do it very gently. Even if your legs want to go fast, they want to fly through the parks on the sidewalks and you want to check if you have lost your shape or not, this is not the time.
It must cool head and maintain comfortable and steady pace . We have been in the dry dock for a long time.
- Walk again, stand up, stretch. Then he resumes with a 10 'run.
- When you finish those 10 'do not think you have finished. It is time to stretch gently , go home, and work on proprioception .
-Do not neglect strength sessions. Having strong muscles is key to avoiding injury.
- Do this routine for 3/4 days, progressively increasing the running time and decreasing the walking time until you have completed 30 'of continuous jogging.
-The following days you can already increase your shooting rates. Remember that you have to be comfortable and calm. It is not GPS time or rhythms, it is time to pull sensibly . In a week, you will not go back where you left off and nothing happens either; each day is one more little step. Build a good base and you will get good results.
-When you get home, disinfect the soles of your slippers and wash your hands well even before going through the shower.
Remember: CALM, RESPECT AND HEAD .
According to the criteria of The Trust Project
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