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A classic postcard of the beach at sunset are los runners that take advantage of the sea air to stay active. Running by the sea has its benefits and also its risks if the necessary precautions are not taken.

The advantages there are several: leg strengthening, increased strength and balance -when practicing on an unstable surface- and brain stimulation by the proprioceptive support of the feet. Also, running in such an open space, the oxygenation it occurs more quickly, since the degree of pollution found in the city is not present. And it allows to clear the emotions and the mind.

The most important risk is overloading the joints if the broker is not prepared. I also know can cause sprained ankles”, emphasizes Guillermo Sardi, national professor of Physical Education (@guillermosardi). It is recommended to run on wet sand at low intensity. Work on dry sand is prescribed for trained runners, “because their ankles and joints will be strengthened and they will have strong legs to do proper strength work,” Sardi points out.

The most important risk of running on the beach is overloading the joints if the runner is not prepared
The most important risk of running on the beach is overloading the joints if the runner is not preparedUnsplash

With respect to footwear, the one indicated should be used for running on hard surfaces. “Although the impact is less because the sand is softer, the footprint of the runner will be the one that will detect the unevenness of the sand”, he details.

To protect the ankles, It is recommended to carry out a previous work of joint mobility and elongation so that they are lubricated with synovial fluid and thus do not suffer any trauma.

It is advisable a duration of from twenty minutes “to activate aerobic metabolism and for it to act on fat burning and increase aerobic capacity”, he advises. According to the degree of training of each one, the session can last up to an hour.

The advisable thing is a duration of from twenty minutes and up to one hour
The advisable thing is a duration of from twenty minutes and up to one hourPexels

Before and after

A previous warm-up is always recommended., “adapting the cardiorespiratory system to run a race, in soft or wet sand, so as not to suffer injuries,” says the coach. It is ten to fifteen minutes to achieve general conditioning. Joint movements of the hip, knee, ankle, shoulders and arms are made to increase body temperature and adapt the heart rate. “Not performing a good warm-up can cause muscle or joint injury. In addition, the joints have to be irrigated with the secretion of synovial fluid”, details Guillermo Sardi.

At the end, it imposes a general elongation of the body and, specifically in the legs, a stretch of ten to fifteen seconds per muscle group (posterior, quadriceps, adductors, glutes, calves), repeating three times. Y to finish, a bath of cold water in the sea Helps reduce muscle tension.




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