If you are wondering how to start running? This article will give a brief introduction to the practice of running for a beginner.
Struggling to finish a 1 to 2 km run without stopping? This article is for you.
First, the best advice I could give on how to start running, and that coaches keep repeating is, “Consistency is key” so no matter what your current level is, consistency will matter most compared to other parameters.
How To Achieve Consistency
The best way to achieve consistency is to not burn steps and proceed with caution. If you are a beginner runner, my advice would be to run the maximum distance you can run without stopping and begin to walk if you feel exhausted and start running again when you manage to catch your breath and repeat it for a duration of about 15 to 20mn.
If you maintain this routine for a few days a week for a few weeks you will notice that it will become easier to maintain this effort for the total duration of the workout. You can then aim for a 15% increase in duration every week for your runs.
Workout Example.
- Week 1: 20 minutes
- Week 2: 23 minutes
- Week 3: 26 minutes
- Week 4: 30 minutes
As you can see, in 4 weeks time, you will be able to run 30 minutes if you respect this progression. From there, you can keep increasing the duration of your run until you can run for 1h straight without stopping. It’s important to note that these efforts should be done at a comfortable pace. You should be able to hold a conversation while running.
At this stage, you can add another session that will focus on VO2 max improvement (the amount of oxygen in L your body can consume per minute per kg of your body weight).
This consists of repetition of a short period of effort followed by a rest or a recovery jog.
For example, you could do a 1’/1’ workout which consists of running fast for 1’ then jogging for 1’ for about 10 to 20mn to begin. You can increase the duration by doing a 2’/2’ for example. You can also do it on a track by doing 200m to 600m intervals. Run fast for 200m then jog for 100m 8 times for example.
While doing these VO2max workouts you should keep your long run every week preferably during the week-end and add some easy jog in between a hard workout and the next quality workout.
An example week of training could be:
- Day 1: Easy jog for 30’
- Day 2: VO2max workout eg. 1’/1’ for 20’ after 10’ warm-up then followed by 10’ jog to cool down
- Day 3: Rest day with some light stretching or walking
- Day 4: Easy jog for 45’
- Day 5: Strength training (squats, lunges, single leg deadlift, etc) for 20’ followed by light stretching
- Day 6: Long run (1h at a comfortable pace)
- Day 7: Rest day
I hope this article gave you some pointers on, how to start running. And again keep consistency as your main goal. It’s Okay to take some days easy or to rest when you feel fatigued. It’s important to listen to your body but aim for at most 2 days of rest to keep it as a habit. If you keep running for a period of 1 month while keeping things progressive and conservative, you will see that the progress will start to be noticed and you will find more enjoyment in your runs.
If you would like to know more about my journey as a triathlete or perhaps want more personalized tips for your training, you can reach me via social media or contact the website and request more info.
https://www.facebook.com/marius.rabenarivo
If you are new to triathlon or running, be sure to have a look at this link, to understand what is the best triathlon distance for you to get started. Alternatively, check out my recent post on How to get better at swimming.