Running, how to start running without risks

Since the beginning of the 21st century, running It has become the fashion sport. However, this practice is discouraged in some cases and carries some health risks. Dr. Ángel Hernández Yáñez, head of the Sports Medicine Unit of the Hospital Universitario HM Torrelodones, explains that "running is not always the most appropriate physical activity".

And is that, being an impact sport, "it affects the joint cartilage of the load joints and the spine, which is where injuries usually appear," says the expert.

Also, before starting to run, it is advisable to have a medical examination in a specialized center. "In our Unit it is verified that there is no individual risk and that it can be run safely, and it is also advised on the type of race, the intensity, the most suitable surface and even on the choice of shoes. We also have a personal trainers service that can teach us how to run and improve our performance, "says Dr. Hernández.


Before going for a run, consult your doctor

To ensure that we can go out running without risks to our health, it is best to consult with the specialist when one of these situations occurs:

- Spinal injuries with advanced spondylolisthesis, significant osteoarthritis, severe scoliosis or vertebral instability.
- Cardiorespiratory problems severe.
- Injuries in load joints, especially knees and hips, which affect the articular cartilage.
- Structural injuries important in the feet.

How to prepare to start in the running

The heating and cooling of the musculoskeletal system is key to prevent injuries. It consists of stretching the muscles, before and after running, by means of gentle active mobilizations of the ankle, knee and hip joints. We should not forget to stretch our back when we are going to start running.


To improve performance there are some that can help us progress if we run regularly:

- Perform 5 daily meals, rich in fiber and vitamins.
- Career technique training, that many do not know, will help us improve and the result can be spectacular.
- Rest and sleep enough.
- Do not train beyond our means.
- Work the power and the abdominals It will improve our pelvic position when running.
- After running, a shower of cold water on the legs. This and a lymphatic drainage every 15 days will help us recover after each training session.

How to train for 10km races

To train before a 10km race (most popular races), Dr. Hernandez indicates that you have to run a couple of times a week between 40 and 60 minutes and start at least 2 or 3 months before.


If we decide to participate:
- You must eat solid at least 3 hours before running.
- The food has to be light and rich in carbohydrates.
- During the race you can use energy bars.
- Hydration should be continuous, but never in large quantities.
- Choose drinks without gas and at room temperature.

- If possible, ingest a specific drink for mineral replacement.

The team of runners

As for the equipment that the runner must carry, "there are highly technological fabrics that allow us to protect ourselves from low temperatures and wind, which are breathable, hypoallergenic, lightweight and durable," says Dr. Hernández. Currently, we are working on intelligent fabrics that will allow the future runner to incorporate gauges and analyzers of the sports activity carried out in his garments.

In the shoes, the transformation has been even greater and today we find models that adapt to the type of footprint of the runner. However, the specialist concludes, "for very altered supports or feet with certain characteristics, such as flat foot valgus or cavo varus, it may be necessary to complement them with personalized templates and even value the usefulness of personalized shoes in these cases" .

María Espín

You may also like:

- Reasons to promote the running in family

- How to avoid sports injuries

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