Running is a fever. A phenomenon unleashed especially since the pandemic, when everyone wanted to go out and exercise after the lockdown. In Spain, the percentage of people running reached approximately 11% in 2023, according to Statista, showing a constant growth in the last decade. The presence of women in popular races is also increasingly noticeable. For example, in the 2024 5K Ibiza-Platja d'en Bossa, female participation already reached 48%. Almost parity. And running clubs have displaced bars among Generation Z, according to the latest annual report from Strava.
The boom is causing true beginners to sign up for the challenge of a marathon without having trained enough. It may sound epic, but it's like trying to climb Everest without having climbed a hill before. At least, that's the main conclusion of the experts, who warn that it's not just a matter of desire. It's an extreme endurance test where the mind also comes into play and must be prepared well in advance with a supervised plan to avoid injuries. Something that cannot be avoided, but at least can be tried to prevent through training.
Adam Fogg, Under Armour athlete, at the American brand's store in Dubai Mall.UA
"Many young athletes become obsessed with data, comparing themselves with others on apps and social media. It's important to remember that there are many ways to achieve your goals without needing to follow exactly what someone else does," explains Cory Leslie, running coach at Under Armour in Mission Run Baltimore Distance, a professional athletics team based in Baltimore, Maryland, sponsored by the American brand.
According to this running technique specialist, new runners tend to want to go too fast, without enjoying the process. "It's extremely important to be patient, especially if you are a beginner runner, because at first you may feel good. But it's better to accumulate weeks of easy running, instead of running too much. Because you will be tired the following week and will have to take a few days off. Being patient and consistent is the key to feeling better, being more successful, and enjoying running much more in the long run," he points out.
His pupil, Adam Fogg, a marathon runner at the same performance center, Under Armour's headquarters, with a routine of 130 kilometers per week, agrees. "I respect everyone who finishes the 42,195 kilometers, but five hours is a long time. I think it's ideal to train well to improve times and avoid injuries that later prevent you from being able to exercise, which is really important." One of the common mistakes, from his point of view, is not using good footwear and trying to go too fast in their marks and goals. "They run every day and in a week they hate it or get injured. It's better to start with a couple of runs a week, then three, when a few months pass four... That way the body adapts," he recommends.
For both experts, weightlifting is essential as complementary work. Fogg, who runs at 3:20 per kilometer in cycles of nine days of intense running with up to 29 kilometers, must have strong muscles to withstand that impact. "In addition to going to the physiotherapist a lot for massages, it is vital to go to a gym and have a schedule between two and three times a week." It has been a gradual progress every year. "Five years ago, I trained much less and, over time, I increased little by little. I believe the body can do more than we think, it is grateful and gets used to training, but you can't go from nothing to everything."
Leslie is a big advocate of weightlifting to improve performance. "Running is just one part of training. Working out in the gym helps correct muscle imbalances, prevent injuries, and strengthen key areas, such as hamstrings and hips."
The experts also encourage resting. "Every nine days I have a day off from running," says Fogg, and we are talking about someone who is dedicated to it body and soul. Part of rest is recovery, his coach adds. "I always recommend to the athletes I work with to replenish energy within 30 minutes after running. Another common mistake made by runners, not only beginners, is finishing a good workout and not replenishing energy."
Fogg, who spends the day burning, exceeding 3,000 kilocalories daily, believes that nutrition is key: "You must ensure you eat well. You have to eat enough to perform and recover, because the body depends on fuel, proteins, carbohydrates, and fats. That's why I try to introduce good fuel into my body, plenty of food, and a good mix of vegetables and fruits, which have vitamins and minerals."
Hydrating after physical effort is another pillar, emphasizes the coach. "Doing it within a 30-minute window has been shown to be the perfect time to accelerate recovery and feel better faster."
Regarding supplementation, it should always be done in a very personalized way, taking into account the needs and lifestyle of each individual. "I believe that every body needs different things, and that's why it's so important to find what works for you. It's not advisable to take the same as someone else, but to identify what your body needs or what may be missing from your diet."
Whether it's electrolytes, iron, vitamin C... It's best to discover what works. "Don't take something just because someone else does or because you saw it on social media. Magnesium helps me before sleeping to rest better and avoid cramps," reveals Fogg.
While it's not necessary to get the latest model sports shoes from a marathon runner, which can cost around 300 euros because for them every second counts, it is vital to equip yourself well, indicates the coach. "Footwear is fundamental for success in running. Finding the right one for you that allows you to train consistently without injuries is key. Don't change shoes just because someone on social media uses a different model. Find what works for you according to your stride and stick with it." As for clothing, it's always important to dress according to the weather. "Many runners tend to wear one layer less than they should. It's better to be a little warmer, because you can always take off a garment, than to be too cold."
What does Fogg think as an athlete? "The first thing is to invest in good cushioned shoes that protect your feet and legs. If you get injured, you lose training time and competitions. Also, it's important to replace your shoes when they wear out, you can't do more kilometers when a pair is worn out. It's also important that clothing is comfortable, that doesn't make you feel too hot or cold."
What is the best training plan to improve times? "None," states the coach firmly. "It all depends on your level and your goals. But if your goal is to improve, the key is consistency in training. A well-structured routine." You have to try to improve little by little. "Many people think they need to increase the distance of their runs all the time, but sometimes it's better to find a balance between what your schedule and your life allow you to do and train as efficiently as possible within that time. Consistency and patience are fundamental."
If you are going to run a long distance or do an intense workout, warming up and stretching properly is key for Cory Leslie. "You can't just get out of bed and start running at full speed without your body feeling it." Beginners must be aware of their level and progress gradually. "It's key to find a group of runners with a similar pace and enjoy the process without putting too much pressure on yourself."
When Fogg doesn't feel like it, he relies on discipline. "Competing is the fun part of the job. The hard part is getting up every day, training, week after week. If you have a goal, you have to work for it. There is a lot of pressure, but you have to focus on the present moment."
But if you are a recreational runner, you don't have to push yourself if you don't enjoy it. We have hundreds of fitness activities to choose from. "I know running is not for everyone, but it is one of the most accessible forms of exercise. You just need a pair of sneakers. No matter how fast or how far you run, just getting out will make you feel better. It's free, healthy, and can be a great escape from daily stress," concludes the coach.