My advice on the race now!

Finally, you asked me, I did it !! I designed a beginner program with audio training, my guided cardio! So happy to have finally arrived there after all these pitfalls … before telling you more, I would like to reassure that yes, everyone can run !! You just have to go silent. Here are the good tips to learn to enjoy this universal sport, accessible and above all super efficient!

The race is a little more than putting one foot in front of the other! To start, you have to plan your beginnings (or its recovery) to avoid disgusting and/or hurt you. There is no doubt to do everything upside down, the idea is to advance one step after another.

1: Make a medical supervision

Know if you are in good health. This is the first thing to do before putting sneakers. During this evaluation, the doctor analyzes the cardiovascular system (detection of possible palpitations, discomfort, pain, etc.) and reviews all the joints. A proof of strength or resistance is often performed.

If everything is good for your check-up (to do with your doctor or in a specialized sports center), you must still start gently! Do not start for 30 minutes of running simultaneously.

When you are no longer used to doing sports, you have to gradually re -enter. The right program? Alternate to walk and run and work more precisely the positioning of the feet, arms or breathing (complete guide in my new program).

For young mothers, the rehabilitation of the perineum must be absolutely made to get there. Finally, if you get out of an injury, the physiotherapist must give his approval for the resumption of the race (usually you have to start with impactless physical activities). These precautions simply allow to soften the session and in particular to limit the risk of injuries.

In the case of the overweight, the question asked itself regularly: should we first rise?

If your BMI is less than 30, it’s no: you can start directly thanks to my program adapted to the race for beginners. Obviously it combines with a balanced diet.

2: Equipment well

Physically, your body is ready. So it’s time to get there! The starting point is obvious: each runner needs good sports equipment. And the number 1 accessory to choose is your pair of sneakers.

Forget your favorite model of the 2000s, the technique has evolved a lot for a few years and now we find accessible and better quality sports shoes! The progress to be noted? A better distribution of the masses thanks to amortized on the back but also on the front of the foot, as well as lighter materials for an easy race. Direction your favorite shop to find your best future allies.

On the side of the dress, the girls must be careful to be perfectly supported! From a cap B, a sports bra is essential. And to be effective, it must be adapted to morphology and activity. For the race, it is a high intensity bra or strong impact. Its specificity? It is «2 in 1»: it compresses and separates the breast, which allows better comfort. To adapt your outfit to the external temperature, follow my program that will give you all the season keys after the season. For truly ideal equipment, you can also have compression socks.

Please note that it is important to transport a pumpkin during the sessions: drinking is essential.

3: Strengthen musclely

Before even considering your first race, it is essential to do muscle strengthening sessions. The goal? Avoid all the joint problems that could be guided by the race. To organize this pre-workout, you can follow and make my two exclusive videos on a special execution reinforcement (included in my latest program Debutant in BBL execution !)

The idea is simple: to be effective, you have to work the whole body 360 °. The areas in question: the front / rear part and the inside of the calves, the front / rear part and the inside of the thighs, the abs and buttocks. If the main thing is to remove, it is also important to improve your positioning: pelvis and arms. In some sessions, you will finally be ready to go out, sneaker on the feet.

4: Plan your sessions

To be at your higher level, it will take time! The mantra «slowly but certainly» has never been so suitable for physical activity. To start or resume the race, you must plan your sessions based on a program adapted to your level. Each program must mix muscle strengthening, divided race, long race and remote training stretching.

It is important to combine everything if you want to progress to the right rhythm, without hurting you! To help you, I created a new training program, the Debutant in BBL execution !

The advantage? They are in your ears during your releases thanks to audio training! During these «guided cardio», they train you per minute per minute. During the session, you will therefore be accompanied by my advice to position yourself well and better tame your sensations (breath, pain, side, etc.).

Your session will only be more pleasant. How to do it? It’s very simple! You just need your phone and headphones. These audio tracks are to be downloaded with my program. Be careful, create addiction, you will love it!

It is a unique sport coaching format in France! Take a goal like running 10 km in 1 years to motivate yourself!

5: Suitable your diet

For an even more efficient formation, the interior of your refrigerator must be reviewed. In fact, food is one of the key elements of your fitness program. The right reflection to be adopted: choose foods that increase your sessions. Fibrous vegetables, fruit, foods rich in starch and, of course, legumes or quinoa and/or fish, white meats, eggs (but not to all meals!) So many essential elements to distribute well in the daily plate.

Shortly before and immediately after the session, your meals must be adapted. Is the myth of the pasta true of the runners? Should we always move with a cereal bar in your bag? Read this article to find out more about my advice.

6: murmur well

Finally, one last advice, and not least: it counts on those around you! With many, it is increasingly motivating. A small soft shot on Sunday for a long exit, offers a girl with the same program to accompany you. A lunch break to fill? Go to put the sneakers with a colleague who already knows the course.

In your signs, ready? Run!

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