Running has increasingly won over lovers of physical activities — and no wonder: it is one of the most effective aerobic workouts. Whether for those who are overweight and want to lose a few kilos, or for those looking for hypertrophy and want to make their muscles more evident, practice can be a great ally.

A 5 km run, for example, can burn between 250 and 400 calories. With frequent practice, it is possible to eliminate 3 to 5 kg in the first month. Of course, to achieve significant weight loss, you need to take care of your diet and avoid consuming more calories than you burn.

Running can also contribute to gaining muscle mass, especially when done strategically and combined with weight training. According to Rick Soares Vieira, professor specializing in physical exercises applied to cardiac rehabilitation and special groups, a good way to combine running with muscular hypertrophy training is to alternate training. In one day, focus on physical resistance; in the other, adopt interval training, with series that alternate running and walking.

“Running training helps to reduce the percentage of fat, which, for students who aim for muscular hypertrophy, is quite beneficial, as they will have better definition. It is interesting that aerobic training is included at the end of strength training”, he advises. However, the volume, intensity and exercises of the series will depend on the student’s level of conditioning, experience and limitations.

Precautions before starting to run

As in any physical activitythe ideal is to consult a doctor before starting training, so it is possible, through exams, to check the intensity that your body can withstand. “Cardiac and physical exertion exams bring more security to the doctor and the trainer when adapting the training and subsequent clinical monitoring during the evolution of the training”, recommends personal trainer Felippe Calente.

According to Waldyr Maciel, professor and personal master trainer, other recommendations for those who want to start running training are: being well fed, preferably with professional nutritional guidance; warm up so that the body prepares for the stimulus to be performed during the run and have suitable shoes, clothes and accessories for the practice.

How to choose the right running shoes?

The choice of ideal sneakersfor example, is a point that deserves a lot of attention, as each person has a different type of footfall. In other words, some lean more on the outer part of the foot, others on the central or inner part. For each case, there is a sneaker that adapts best.

To do this, professionals recommend that a test be carried out in specialized stores or laboratories in order to check the type of tread. This way, you can choose the shoes that best suit your foot. Put on your sneakers, walk for a while to feel any discomfort that may arise and ask the seller any questions you may have.