How to train if I am new to running?
1. Pick a race
The best way to keep yourself running is to find a race, sign up for it, pay for it and put it on your calendar. A fixed race date will keep you stay focused and keep you on a regular running schedule.
2. Have the proper shoes
Although you can run in just about anything, wearing proper running footwear will help avoid injury and pain. The way running footwear is constructed — a thicker heel to absorb impact and a heel-to-toe drop to match the natural gait cycle of running — is intended to complement the natural feel of your foot. If you have not invested in a solid pair of running shoes, now is the time!
All bodies are different, which means everyone runs differently. But there are a few things that you can spot check during each run to keep yourself in good running condition:
It is common to hold tension in your shoulders, and it’s a main cause of injury during any workout. Relax your shoulders (Not hunched over) will help keep you from wasting your energy and allow for a smoother run.
Keep your arms at your sides; Avoid side-to-side arm swinging. If your arms cross over your chest you’re more likely to slouch, which means you’re not breathing efficiently. Bend your elbows at about 90 degrees and tuck them close to your sides.
As we get tired, our natural inclination is to slouch. But if you slouch, the curved position of your body makes it harder because you’re not engaging the core. If you notice this happening, allow your arms to drop by your sides and shake them out. Reposition them at a 90-degree angle with your shoulder back and relaxed.
4. The Run-Walk Method
The Run-Walk Method is a great way for new runners to get started. This technique is exactly what it sounds like: You run for a period of time and follow it up with a walking break. However, this “break” is not complete rest, instead, it’s a form of active recovery. You can pick whatever ratio of walking and running that works for you.
Some runners don’t like the walk-break method because they believe a race should be run from start to finish, without stopping. If that’s your goal, go for it!
5. Choose a Training Plan
There are many training plans available online, here is the basic formula for a great training plan./p>
- Train three days a week
- Run or run/walk 20 to 30 minutes, two days a week
- Take a longer run or run/walk (40 minutes to an hour) on the weekend
- Rest or cross-train on your off days
- Run at a conversational pace
- Consider taking regular walk-breaks
6. Join a Running Club/Run with a Group
Part of improving your running experience is by making it fun and social! Join a running club or get a few running buddies to help keep you motivated.
7. Don’t Be Afraid to Walk
If you’re new to running, building endurance and speed takes time. Overall, your focus should be on distance rather than time - Don’t be afraid to slow it down or take walk breaks if needed. In fact, you can build more strength if you slow down from time to time!
Working out is hard, but that doesn’t mean you can’t enjoy it! Finding joy in your running journey is important to staying on track especially on days when all you want to do is sit and chill. If you’re getting frustrated or feeling down about your progress, just remember:
- Appreciate your small victories, whether that’s reaching your weekly goal or just getting in a ten-minute run.
- Forward is a pace. Don’t stress about how fast you’re going or how far you’re going, just keep going!
Eat well, stay hydrated will help you maximise the benefits of your running routine and you’ll soon be enjoying the runner’s high and fitness gains!