Summer coming up and with it that urge to practice some kind of physical exercise. Days are longer, so everyone wants to put the extra sunny hours to better use. Of course most of those activities are carried out outside, since the purpose is enjoying the daylight. But the urge can bring along a little problem. All of a sudden, someone who has not practiced any physical activities for a long time simply decides to put on trainers and just come out and run. Have you seen this before? Come on, you know you´ve probably done that yourself, at least once. Everyone thinks they are ready to run even when they haven´t been doing any exercises for more than 6 months. In fact, exercising is wonderful, running or jogging included. It is easy and free, but it´s not as easy as one might think. It requires some attention in order to guarantee the safety of practicers above all things. This is the reason this is the subject of this column. We will be talking about what you should pay attention to, necessary equipment and tips for you to improve your performance. Leonardo Marmitt, one of the responsibles for a very high concept gym in Brazil will help us with this task. So don´t waste anymore time and read it now. But after that, be careful when you use red, people might think you´re a Ferrari. EQUIPMENT: - It is very important one uses proper trainers for running, which includes a good shock absorber, appropriate ventilation, and a system fit to correct stepping flaws characteristic of each runner (pronador: steps with the inside part of the foot; supinator: steps with the outside part of the foot). Some sports brands have already developed tests to help you find out; - A light t-shirt, preferably one of those that helps sweat liberation, making it easy for temperature to self-regulate is also important. Avoid fabrics like cotton and polyester; - Try to use shorts that do not limitate your leg movements. Shorter and loose ones are the more adequate types; - Use sunscreen and maybe a hat, specially when it´s really hot - as it normally is on summer. TRAINNING: - Before you start training, you must see your doctor. An exam will indicate your health state. Don´t jeopardize your health just by going around running without knowing your body limits. More and more people are having problems because they are not careful enough, so take care of your body; - Trainings must be oriented by a Physical Education professional, who will plan and adapt your training according to your own goals, from loosing weight to preparing for a marathon, for example; - Planning will fit your physical capacity and will vary from weak to medium or strong according to your limits or performance improvement; - As a general rule, strong or very strong programs will alternate with weak and medium programs, long programs will alternate with shorter ones, but this is up to your coach. NUTRITION: - Running programs, as any other, generate bigger daily calories loss if compared to when you are sedentary. They generate an average of 300 to 600 Kcal depending on intensity and duration. Because of this, there are some cares you should take with nutrition, ingesting foods of all groups, specially carbohydrates, the fuel to your training; - Remember the person who is indicated to adapt your daily diet is a nutritionist. WATER: - Water is the most basic and important element of life, therefore it has a fundamental role in your practice. It will help all of the metabolic reactions of your body and will keep your body temperature close enough to ideal. As a general rule, every 15 minutes of physical activity requires 150 to 250ml of water, that is, about a glass. - So, always carry a small bottle of water with you. Today you have at your disposal accessories that keep the bottle attached to your body without disturbing your practice. RESTING: - Resting is an important part of the program and has an essential role in improving your performance. During the resting period your organism will assimilate the effort and promote necessary adaptation for enhancing your training; - Sleeping also counts as part of the resting and you must sleep from 7 to 9 hours nonstop. COMPLEMENTARY TRAININGS: - Complementary activities have fundamental importance to your success in running. This way, weight lifting and stretching are essential. Unlike most people think, both are really important in assist runners. Through them we can prevent close to 100% lesions, strengthening propense regions such as ankles, knees, lower back, etc.; - You do not need to give up anything in order to start running, you just have to talk to your coach so he can adjust your program so everything is balanced. FINAL TIPS: - Try not to run when it´s too hot, prefer doing it when the sun is not that strong; - Eat light and drink water before, during, and after physical activity. In case you don´t do it during the training drink enough before (careful not to drink too much and get your stomach full) and after. Remember, when we´re thirsty we´re dehydrating; - Try to wear light colors, dark ones tend to absorb too much heat; - Use sunscreen and hats, skin cancer is a reality, nowadays; - Find a friend to go running with you. Besides keeping you company, you avoid not going, since one stimulate the other; - Try not to run alone in isolated or dark places. If you have no option, try to find a police officer and ask about security; - NEVER start any physical activity without going through physical evaluation and making sure you can engage in it regularly. This makes your practice safe for you and your coach, who can prepare a nice program for you to achieve your goals; - It does not matter which physical activity you choose in the gym, try to snick out to walk or run on a nice place. Changing your habits can be better to your health than you can imagine! And don´t forget practice physical activity always under the supervision of a capacitated and registered professional. Good luck and see you next time!!