Are you a beginner and want to start running? MuddyMonk.com gives you 10 tips to help you get started with your workout
1: Set goals for what you want to achieve
Set goals for what you want to achieve with your training. The goals will help you keep up the motivation for running.
Have both short-term and long-term goals for what you want to achieve with running. The short-term goals are often what you want to achieve within a 3-month perspective, while the more long-term goals are what you want to achieve in 1 to 3 years. When you start running you may want to focus on one week at a time.
Be specific when setting goals for training. “I’ll run continuously for 10 minutes in 2 months,” is an example of a concrete goal. Or “I’ll run 5 miles in 30 minutes in 6 months”. Being specific makes it easier for you to control whether you are reaching your goal.
Your goals should be motivating. If you set unrealistic goals, that in itself will be demotivating. That doesn’t mean you should have nothing to strive for. Go ahead and set goals that will require you to work to reach them while maintaining your motivation to run.
Be ambitious when setting goals. You might think that this is a bit contrary to being realistic. Being ambitious when setting goals for the race is not the same as being unrealistic. It’s about having something to strive for, within the bounds of reasonableness.
Be realistic when setting goals for what you want to achieve with running. When motivation is at its peak, it is not uncommon to set too high goals. It may be that you set high goals for how hard and far you should run or a time target over a given distance. Then it is quickly done to walk on a bang, which in turn can cause many to cut out the run. In the worst case, it can cause damage.
As mentioned earlier, you need to schedule your goals. It forces you to have a plan and progression toward the timed goal. “What if I don’t reach the goal in a given time?” You might be thinking. Then you just set a new goal on a given date. Don’t look at it as a defeat that you failed to reach the goal within the time limit. The most important thing is that you reach the goal. Remember that the goal must be realistic.
Design simple goals. A simple goal may be to have a goal of running continuously for a certain number of kilometers within a given time perspective. Simple goals are easy to remember, which in turn makes them easy to work on. “The simple is often the best,” is a good rule. Setting goals requires that you have a plan for what you want to achieve. Before you start, you may want to set up a training program.
2: Set up a training program
Scheduling the race for a period ahead can make it easier to get started and do the race training. The training program may end in one or more goals you have set. The running program can last anywhere from 6-12 weeks. A certain amount of time should pass in order to measure any progression in race training.
Use the tips in this article to complete your training program. Let your training follow a natural progression based on the realistic goals you set. Increase the amount of exercise gradually. If you are completely untrained, you can alternate between walking and running for the first few weeks. Throughout the program, you can try to go smaller and run more. Listen to the body as you exercise and think about injury prevention. Pain that does not decrease and increase in intensity is a sign of overload, and then you must stop, and possibly end the workout.
As a workout, you should not spend more than two sessions a week, if the goal of any of the sessions is to run continuously. The length of these sessions should also not be longer than 2-3 km. If you aim to walk and run, you can enter up to 3 sessions a week. You should have at least one rest day between each workout.
Vary between intensity and terrain. When you alternate between walking and running, you get a natural variation in intensity. Since there is a real danger of overload when you are completely untrained, a large part of the training should be done on softer surfaces, and preferably in varied terrain. You should be less likely to run on asphalt because it is very hard for the bones.
One of the most important things is to have proper footwear on your feet. Good running shoes are important to relieve your legs of the stress it is to run.
3: Choose the right running shoe
How to choose the right running shoes? Manufacturers and dealers of running shoes want us to believe that the choice of shoes when you run depends on whether you have normal, underpronation or overpronation. I will not go into much detail on this in this article. You can read more about these terms in more detail in this article.
In short, pronation is how your foot hits the ground for each step. Manufacturers of running shoes and dealers make good money on selling running shoes that should be tailored to your running set. However, a Danish study shows that there is no connection between injuries and how your foot pronates. That means you can wear a neutral running shoe when running.
Which brand and model should you choose? There is a sea of brands and models. What you choose is not so important, but the shoe must sit firmly on the foot and not squeeze to anywhere. The shoe must have good shock absorption, which can be difficult to know if you have not used the shoe before, so you should have done some preliminary research before going to the sporting goods store.
A good rule is that you almost don’t feel like you’re wearing your shoe. Still, it’s common for the foot to feel a little stiff and numb after the first few runs, but you shouldn’t get any sore throats. Then it’s not the right running shoe for you.
4: Switch between walking and running
Switching between walking and running gives you many benefits. That’s good for motivation. You go when you get too tired. The training does not get too hard and more lively. You get a natural recovery when you switch between walking and running, as the muscles in the legs recover as you walk. By walking and running you also get variety in the form of alternating intensity; Running becomes a high-intensity exercise while walking becomes low-intensity exercise.
This way of exercising is also excellent with a view to gradually increase the amount of exercise. Allowing the legs to “rest” as you walk, and alternating between different intensity, is also a good way to prevent injury.
5: Think about injury prevention when exercising running
Thinking about injury prevention is just as important as running training itself.
Unfortunately for many beginners, injuries associated with running are not the main focus. Thinking about injury prevention is about as important as running training itself. Keep in mind that if you get injured, it can at worst cause you to not run at all.
There are a number of steps you can take to prevent injury and are closely related to several of the other tips provided in this article. Among other things, a gradual increase in the amount of exercise is an important factor in avoiding injuries related to running.
You may have read recommendations for a 10 percent increase in exercise rate for each week. Forget it. Such an increase will in many cases be too much. You need to listen to your body. If you have aching muscles or stabbing pain, it is a sign of overload. Then you should rather reduce or cut the workout completely for a period of time.
6: Make the workout fun!
It should be fun to run! Unfortunately, many people find that running is a painful experience that kills all motivation. Exercise in a way that makes you look forward to the next workout. This means that you need to calm down at the beginning and follow the body’s natural progression in relation to exercise volume and intensity. The head will usually always outnumber the body when motivation is at its peak, but keep in mind that there will be periods when the workout is heavy. Then it is important that you have not used up all the motivation and have a buffer you can devour.
7: Listen to body signals
We have mentioned in the past how important it is to listen to the signals your body gives you. If there are days when you definitely don’t feel like running, don’t do it either. If you have aching muscles or have any pain after the previous workout, you should allow your body to rest. When you are motivated to run, it is easy to overlook or displace the signals your body gives you, and in the worst case, it can result in injuries you never get rid of.
Let your legs recover 48 hours after a hard workout
8: Provide enough recovery between workouts
When you run a race, you break down cells in the muscles. Resting allows the musculature to rebuild and become stronger. If you do not allow the body to rest, the breakdown in the muscles continues and the shape becomes worse instead of better. You also run a high risk of being injured.
If you are a beginner you should have at least 24 hours between each workout and 48 hours or if you have had a hard session. Recovery between the training sessions is important and is a prerequisite for a gradual increase in the amount of exercise, with the least possible risk of being injured.
9: Increase the load gradually
A gradual increase in exercise volume is important for the body to get used to the strain it receives during running. A general rule that increases the amount of exercise is an increase of 10% per week. There will be large variations between the individual runners, with some able to withstand this increase in training volume, while others do not. What is optimal for the individual is highly individual.
What is certain is the increase must happen gradually. An excessive increase, too fast, increases the risk of overload, which in turn can lead to injuries. Again, it is important to listen to the body’s signals. The body will leave in the form of aching muscles and injuries. It is better not to have an increase at all for a period of weeks or months, than a break in injury that, in the worst case, can extend over the years. While there is a gradual increase in how much you run, it is at least as important to vary your running training.
10: Vary the running training
You may think running is running, but it is quite possible to vary how you train running. There may be variation in terms of the surface you are running on.
You can alternate running on asphalt, dirt road, art deck and treadmill. This is important to reduce the impact of shock every time your foot hits the ground.
You can vary the intensity of your running sessions. Switch between quiet runs, using the least amount of energy, and harder sessions to get your heart rate up. You can practice speed play where you change tempo at one and the same session. You can run intervals, where you run at high intensity within an interval, but pauses between each interval. Always perform quiet sessions or rest after hard sessions.
Switch between flat and hilly terrain as you run, and alternate between uphill and downhill runs. You have another step depending on whether you are running uphill or downhill, or whether you are running on flat terrain. Running in the outfield is a great way to vary the race.
Varying exercise in this way seems to prevent injury and is also more motivating. Do not go into the fella where you run the same lap time and time again.
The most important thing to do is to put on a pair of good running shoes to get out. It doesn’t matter if you walk more than you run, only you get out. Once you get started, do not be overbearing. Many have had the dream of getting started running because they have gone too hard both in terms of intensity and amount. One of the most important things you can do when starting out with running is to slow down, be patient. Listen to the body’s signals as you exercise and take the signals seriously.