In this article you will learn how you as a beginner can train to prevent injury and get in shape with running.
How to get in shape with running
How you as a beginner set up the training will be decisive for what experience you get from running, and how quickly you get in shape with running.
Many people who start running, exercise too much and too hard, too fast. You are eager and want to get in shape quickly, but you need to listen to the body and train yourself at a pace where the body is gradually getting used to increased exercise load. That’s the most important thing you can do as a beginner when you start running.
Follow a training program that can easily be adapted to your level
You should follow a training program that can easily be adapted to your shape level. A flexible training program can be customized considering how much and with what intensity you should train running. Log all running workouts you do. Then you can easily go back to see how you trained, to make necessary adjustments in how you train.
Customize your running workout to your level
It is not uncommon for beginners to get too high when they start running. Remember that even if you manage to do hard intervals and other hard intensity workouts, it does not mean that you should do this type of training. You must adapt the training to how well trained you are from before and use it as a starting point for further training. For completely untrained it may mean you have to start walking before you can run, or combine running with fast walking. It is much better to start too slow than too fast.
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 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.
Build a training base with basic training
As a beginner, you should build up a training base, where you exercise slowly, before starting training with higher intensity. The goal is a gradual, progressive increase in the amount of exercise that will help build endurance, good running economy and prevent injuries. Through a gradual increase in exercise, where you exercise at low intensity, it will help increase your aerobic capacity and strength.
Exercise running with calm intensity
The best thing for beginners is to start with low or very low intensity running. This workout should be conducted at such a low intensity that you can be regular while running. If you exercise with a heart rate watch, the intensity should not exceed 60-70% of the maximum heart rate.
Running training with low and very low intensity
Running with very low intensity is also what we can call recovery training. This is an exercise that runs at such a slow pace that you do not stop an ongoing recovery in the body. The pace can be so slow that during periods you have to alternate between walking and jogging.
As much as 80% of running training should be performed at low to very low intensity. This workout is very important for building your aerobic capacity, and you need to make sure that the intensity does not get higher when you do this type of workout.
Intensity zones and maximum heart rate during excercise
Exercise zones can be defined as zones for which heart rate to train with. It is common to split into heart rate per minute. It is also common for these zones to be specified as a percentage. The starting point for the training zones is your maximum heart rate. To find your heart rate, you can take a test at a fitness center, or anywhere else they perform this type of test. A more inaccurate way to define the maximum heart rate is to subtract your age from 220.
The maximum heart rate for a 40 year old athlete will then be 220 – 40 = 180.
If we assume the example above that a person has a maximum heart rate of 180, we can set up the following training zones. The zones below are defined in the number of heartbeats and percentages. Duration of the interval shows how long you can train within that zone. Exercise in zone 1 can be a great way to recover after hard workouts and start-up after injury periods.
Maximum: Zone 5: 162-180 (90-100%)
Hard: Zone 4: 144-162 (80-90%)
Moderate: Zone 3: 126-144 (70-80%)
Light: Zone 2: 108-126 (60-70%)
Very easy: Zone 1: 90-108 (50-60%)
As a beginner, you should work out with light or very light intensity for the first time, to reduce the strain on the muscles, tendons, joints, and ligaments. This will reduce the risk of overload and damage.
Important with warm-up when exercising running
All warm-up must be carried out with low to very low intensity. The warm-up will prepare the body for a harder workout later in the workout, and is also important for making the muscles, tendons and ligaments warm and more flexible. This is important to avoid overload and running injuries.
Restitution when exercising running
Resting and resting between workouts is what makes you a better runner. It is during this phase that the muscles repair themselves and become stronger than before you did the workout. For beginners, you should have complete rest between workouts, and it should take 48 hours or more before completing the next workout. The amount of recovery time each individual needs will vary and must be adjusted individually. However, you should not exercise running if you are stiff and numb in the muscles after the previous workout.
The most important thing you, as a beginner, can do when you start running, is to start with what form you are in now. Based on this level of form, you gradually build up the training volume through low-intensity basic training. This workout will increase your aerobic capacity and strength, and at the same time strengthen your muscles, tendons, joints, and ligaments to prevent running injuries. Eventually, as you get in better shape, you can schedule a weekly workout with harder intensity