CORRIDA para INICIANTES! Como começar a correr do zero?

Summary

This video offers practical advice for beginners looking to start running, emphasizing that humans are naturally built for endurance running. The speaker highlights the importance of gradually building strength, starting slow, and focusing on consistency. Key tips include not stressing about breathing techniques, choosing comfortable shoes, and ignoring external pressures to run long distances or fast times. The message encourages viewers to enjoy running at their own pace, reinforcing that everyone is a runner, regardless of their speed or distance.

Takeaways

• 😀 Running is natural for humans; our bodies were designed for it through evolution, with features like strong Achilles tendons and powerful glute muscles that help with running.
• 😀 Starting to run doesn't require expert teaching; as a child, you learned to run instinctively. The key is building up your fitness slowly to avoid injuries.
• 😀 Gradually increasing your running distance and intensity is essential to avoid overloading your body, which could lead to injury. Don't rush the process.
• 😀 Strengthening your muscles and joints is crucial for running. Incorporate exercises that target these areas to support your running and prevent injury.
• 😀 Breathing during running is natural and not something to stress about. Of course, you may be out of breath at first, but it's a sign that your body is working hard and adapting.
• 😀 Even elite runners breathe heavily at times—don't worry if you feel winded. With practice, your body will adapt to running and your breathing will become more efficient.
• 😀 The most important thing when starting to run is consistency. Focus on building the habit before worrying about speed or distance.
• 😀 Don't obsess over finding the perfect running shoes. A comfortable, well-fitting shoe is enough—comfort is highly individual, so choose what works best for you.
• 😀 Shoes are secondary to the condition of your body. Focus on strengthening your muscles and maintaining good form rather than stressing over the latest shoe technology.
• 😀 You are a runner, no matter how much or how little you run. Running 5 km or 42 km makes you a runner. The key is to enjoy the process and not compare yourself to others.
• 😀 Avoid external pressure to run long distances or fast. Everyone’s journey is different, and the important thing is listening to your body, progressing at your own pace, and enjoying your runs.

Q & A

Why does the speaker believe humans are naturally made for running?

The speaker emphasizes that humans have evolved as long-distance runners. Evidence from evolution shows that our bodies are built to run efficiently, with specific features such as smaller toes, strong Achilles tendons, and larger glute muscles to support running. These adaptations made us one of the best species for endurance running.

What is the main point about the importance of strengthening muscles before running?

The speaker advises that strengthening your muscles and joints is essential before increasing your running volume to avoid injury. Your body needs to be conditioned to handle the impact of running, and this can be done through weight training, Pilates, or other exercises that focus on building strength.

What does the speaker say about the common misconception regarding breathing while running?

The speaker reassures that breathing heavily (or 'panting') while running is normal. It’s a sign that your body is working hard and trying to get more oxygen to your muscles. Even experienced runners breathe heavily, especially towards the end of a race. The key is to not worry about it, as the body adapts with time.

How does the speaker suggest beginners should approach increasing their running distances?

Beginners should gradually increase their running distance to avoid overloading their bodies too quickly. The speaker warns against pushing too hard, too fast, as this can lead to injury. Instead, the increase should be slow and steady, allowing your muscles and joints to adjust over time.

What role does the type of running shoe play in a beginner's journey?

The speaker suggests that shoes are secondary to building strength and endurance. While it's important to have comfortable shoes, you don’t need to worry about specific shoe types based on foot mechanics (such as pronation or supination). The primary focus should be on developing a consistent running habit and strengthening your body.

Why does the speaker recommend focusing on strength training first, rather than on shoes?

Strength training is vital because it prepares your muscles and joints for the stress of running. A strong body reduces the risk of injury and allows you to run more effectively. The speaker suggests that shoes should be a lower priority until you're comfortable with your running routine.

What is the speaker's stance on comparing yourself to others in the running community?

The speaker advises against comparing yourself to other runners. Whether you run 5 km or 42 km, you are still a runner. The focus should be on your own progress and enjoying the process, not on competing with others or meeting external expectations.

How does the speaker define being a runner?

The speaker defines being a runner as anyone who runs, regardless of distance or speed. If you run, you are a runner, whether it's 5 km or a marathon. The emphasis is on personal satisfaction and consistency, not on how fast or how far you go.

What advice does the speaker give regarding the feeling of exhaustion when starting out?

The speaker reassures beginners that feeling exhausted is normal, especially in the beginning. It takes time for your body to adjust, and you need to be patient. With persistence, your body will adapt, and running will become easier over time.

What is the significance of consistency in a runner's progress according to the speaker?

Consistency is key to making progress in running. The speaker suggests that sticking to a regular running schedule and gradually increasing your distance will lead to improvement over time. The more consistent you are, the more comfortable and efficient your running will become.