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Many people want to start running. They buy a pair of running shoes, go out into the street with enthusiasm... and after ten minutes they are exhausted. They breathe fast, their legs feel heavy and they get the feeling that running is not for them.
But here's the detail that almost no one explains at the beginning: running doesn't start with running all the time.
Runners who keep up the habit for months often start with a very simple method. It's called the CACO method, and it can completely change the way you start running.
What is the CACO method
The CACO method stands for walking and running. It is a progressive way to start running by alternating short periods of running with walking.
Instead of running non-stop from day one, the body gradually adapts to the effort. This improves endurance without overloading muscles or joints.
This system is very popular among beginners because it reduces the risk of dropping out and makes it easier for the body to get used to the exercise.
Why the CACO method works so well
When someone starts running without experience, the body is not yet prepared to withstand continuous impacts for many minutes. Muscles, tendons and joints need time to adapt.
The CACO method allows the effort to be progressive. The walking sections help to catch your breath and maintain a sustainable pace.
The result is simple:
you run longer without exhausting yourself and your body adapts better to the training.
As the weeks go by, the running sections become longer and the walking sections shorter.
How to start running with the CACO method
Getting started is much easier than it seems. You just need time, perseverance and listening to your body.
An example of a session for beginners could be:
- Walk 5 minutes to warm up
- Running 1 minute
- Walk 2 minutes
- Repeat this cycle for 20 minutes
- Gradually you can increase your running time and reduce your walking time. Progress comes when the body adapts to the effort.
There is no rush. The key is consistency.
The importance of the right running clothes
When you start running, every detail influences comfort. Sportswear plays an important role because it should allow you to move freely and keep your skin dry during exercise.
Today's sportswear uses breathable, quick-drying technical fabrics that help wick away perspiration and improve the feeling of comfort during training.
At BORN, sports collections are designed with the natural movement of the body in mind. Lightweight, flexible fabrics allow you to run comfortably and without restriction.
If you are looking to equip yourself for your first outings, you can discover the women's running apparelcollection, designed to offer lightness, breathability and freedom of movement for every workout.
Runners can also find technical apparel in the men's running apparelcollection, designed to accompany every stride in comfort.
Fabrics that help you run in comfort
Running apparel works best when it uses materials designed for movement and breathability.
Seamless fabric, for example, reduces the number of seams and improves the softness of the garment. This helps prevent chafing during long runs or frequent workouts.
Performance fabric, on the other hand, is designed for more intense activities. It offers increased breathability, strength and quick-drying capabilities, helping to keep you feeling cool even as your pace increases.
Both fabrics have different functions and are used depending on the type of garment and the intensity level of training.
The key to start running and not give up
The most common mistake when starting to run is trying to move too fast. Many people believe that they should run for long periods from day one, but this often leads to fatigue, discomfort or lack of motivation.
The CACO method demonstrates that starting small is the most effective way to create the habit.
Alternating walking and running allows you to enjoy the process, improve endurance and gain confidence in each workout.
And when that happens, a funny thing happens.
One day you go out for a run and you realize that you don't need to walk anymore.
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