health
Running Your First Marathon? Three Key Tips to Improve Performance
More and more Colombians are embracing running as part of their routine or as a personal challenge. However, behind the growth of this practice lies a worrying reality: most people who run without adequate preparation end up facing injuries.
TL;DR
- A significant number of runners, up to 79%, suffer injuries each year, often due to overtraining or lack of planning.
- Proper footwear is crucial for absorbing impact during long-distance running, with specialized technologies enhancing cushioning and energy return.
- Gradual adaptation is essential; beginners should avoid abrupt increases in distance and follow structured training plans of 12-20 weeks.
- Correct running technique, including posture and stride, can prevent unnecessary stress on muscles and joints.