The Beginners Guide To Running
If you are new to running then I am sure that you will have a hundred questions as to what the best ways are to start to run, how far ti run, when to run, how fast ti run, what shoes to wear, what kit not to wear, the questions can be endless; here we present a very simple Monsters Guide To Running
We are not medical experts, and can only present what we feel is sensible and balanced advice: please check with your doctor if you have any underlying health issues
Start Slowly
Start Slowly, if you're new to running, it's important to start slow and gradually build up your mileage. Begin with a few minutes of jogging or brisk walking, and gradually increase the duration and intensity of your workouts.
If you have any underlying health concerns, then you should always consult your doctor before starting any exercise regime.
If you are completely new to running, then a good way to start is to build up to running continuously for 30mins: start by running for 30 seconds and then walking for 90 seconds, for week one, and then gradually increase the length of time you run for up to 1min, then 2min and in this way you will find that you can gradually build up to being able to run continually for 30 minutes
Dont worry about your pace at the start, this will all come with time; the important thing is to get out there are do it.
Plan your Running Schedule
Plan Your Running Schedule: Create a weekly running schedule that includes a mix of running and rest days. Aim to run 3-4 days per week, with a day of rest or cross-training in between each running day.
If you are on the beginner program and building up to running 30 minutes continually, then your sessions will be very similar, and it will be fine to do the same session three times in a week, and then depending upon how you feel, consider moving up to the next step on the following week.
If you are a stronger runner, then you can start to look at different types of session during the week, and a common choice is to have a mix of speed, strength, steady and longer runs within the week.
Whatever your level, your weekly sessions are likely to be directed by your commitments and if you are a member of a club or group, both will dictate when and what types of sessions you are able to do.
Increase Mileage Gradually
Increase Mileage Gradually: Increase your weekly mileage by no more than 10% per week. This will help prevent injuries and allow your body to adjust to the demands of running.
For beginner runners, then building up the duration, and also mileage, during the week is something you may look to do: starting with 30-minute sessions, or less if you need to, and building up to 60-minute sessions during the week will give you a good basis to build from
For runners looking to achieve a specific distance, then building up gradually to the target distance will ensure that you are setting achievable goals, and also reduce the likelihood of an injury along the way
Stretch and Warm-Up
Stretch and Warm-Up: Always start with a warm-up and end with a cool-down to prevent injuries. Take a few minutes to stretch your muscles before and after your workout.
Warming up is best done using dynamic stretches, or drills before a session, but if you are out for a run on your own, then simply start steady for the first five minutes before starting to increase the pace.
At the end of a session, then static stretches can be used; your muscles will already be warmed up at this point, and it's a great way to increase your flexibility and to cool down after a session.
Your warm up should match the session that you are doing; if the session is a run at a steady pace, then simply start slightly easier and build into the run; if the session involves speed work, then dynamic stretches and strides are going to be more appropriate
Monitor Your Progress
Monitor Your Progress: Keep track of your running progress by using a running app or journal to record your workouts, mileage, and how you feel after each workout. This will help you identify areas for improvement and celebrate your progress.
There are a large number and range of smart-watches now that will automatically monitor your sessions and track your mileage, most of these will have their own app and logs, as well as Strava which most will connect to and upload workouts to. If you wish to keep your workouts private then you can easily do this, and still gain the benefits of analysis and feedback
Dont over-analyse your data - the amount of information that can be collected can be daunting, but you should not treat each session as a race to get a better time than the lastL it is a good idea to have regular sessions to test speed, but keep in mind that it is overall trends that are important here and not just one run.
Rest and Recovery
Rest and Recovery: Rest is just as important as training. Take at least one day off per week to rest and allow your muscles to recover. Additionally, get adequate sleep and proper nutrition to support your body's recovery.
For the novice runner then a rest day is recommended to be a day when you walk, or do some other session that lets your legs recover; a fitness class or weight session, yoga or pilates class can provide a good alternative if you wish to exercise.
As you become more conditioned over time, then rest days can become recovery days where you take a slow run; it is important that you do let your body recover, and so keep these as slow and steady and allow your legs to recover.
Include Cross-Training
Include Cross-Training: In addition to running, include cross-training activities such as swimming, cycling, or strength training to help build endurance, strength, and prevent injuries.
Cross training is a great way to keep up your fitness each day without running each day, which can lead to injury if you are not careful as a beginner. There is nothing wrong with running each day, but if you do then you will need to take easy days, or recovery days, whereas with cross-training you are able to maintain your intensity during the training, with lower injury risk
Cross training is a greta way to add variety into your program and to build up strength, flexibility and core stability. Any other type of exercise is good for cross training, as well as classes, yoga, pilates and wights.
An example weekly plan
Here's an example of a weekly running schedule for a new runner:
- Monday: Rest/Cross-training
- Tuesday: 20-30 minutes easy running
- Wednesday: Rest/Cross-training
- Thursday: 20-30 minutes easy running
- Friday: Rest/Cross-training
- Saturday: 30-40 minutes easy running
- Sunday: Rest
Running is a journey
Remember, everyone's running journey is unique, so listen to your body and adjust your running schedule accordingly. Good luck with your running!
