Not sure how to start running? It can be difficult to know exactly what distance or pace you should aim for when you first start running, and it may take some time to figure out what is right for you. Also, just like any other exercise you do for the first time, you need to start slowly and carefully in order to strengthen your physique and avoid injuries.
With the help of dietician and personal trainer Chrissy Carroll we have put together a training plan to help you get on track in no time. We have created a workout that makes running easy and enjoyable for all beginners, along with some helpful tips to help you find it
Not sure how to start running? It can be difficult to know exactly what distance or pace you should aim for when you first start running, and it may take some time to figure out what is right for you. Also, just like any other exercise you do for the first time, you need to start slowly and carefully in order to strengthen your physique and avoid injuries.
With the help of dietician and personal trainer Chrissy Carroll we have put together a training plan to help you get on track in no time. We have created a workout that makes running easy and enjoyable for all beginners, along with some helpful tips to help you get motivated.
Chrissy herself loves running and has participated in several triathlons and marathons, and is also a triathlon coach herself. His blog contains a lot of useful tips and tricks on both nutrition and running, for athletes and triathletes of all levels, from veterans to absolute beginners.
Still not convinced that it's worth it to work a little and start running? Here are all the health benefits that running has:
Advantages of the Corsa
Research published in the Journal of Adolescent Health has shown how 30 minutes of running a week, for three weeks, can improve sleep quality, mood and focus throughout the day.
Compared to cyclists, a higher density of minerals in the bones is observed in those who run, a factor that reduces the risk of bone fractures. 2
Despite what you may have heard, studies show that there is no link between running and knee arthritis. On the other hand, a 2008 study spanning a 21-year time span showed that the subjects studied who practiced running as a sport experienced significantly less musculoskeletal disabilities over time than their counterparts.3
Add to all these benefits the ability to spend more time outdoors, to have a healthier heart and lungs, to tone up and to be able to consume more calories, and you will understand that there is really no reason not to give this sport a chance!
The Training Plan
The first step, in addition to buying good sneakers suitable for the type of running chosen (trail, road or circuit), is to have a training plan.
Thanks to her training experience and numerous hours of running, Chrissy has put together a 4-week plan for beginners. “This plan will enable you to start running, taking you from the absolute beginner level to being able to run lightly for 15 minutes without effort. Once this goal has been achieved, just keep running a couple of days a week, increasing the time by about 5-10 minutes each week. Most people can run the first 5km in about 30 to 45 minutes, so when you can run that far without too much effort, then you will be ready! "
1 week:
Monday - 10 minute walk, 2 minute run / 2 minute walk (repeat x4), 5 minute walk
Tuesday - Rest
Wednesday - 10 minute walk, 4 minute run / 2 minute walk (repeat x3), 5 minute walk
Thursday - 30 minutes of brisk walking
Friday - Rest
Saturday - 10 minute walk, 3 minute run / 1 minute walk (repeat x4), 5 minute walk
Sunday - Rest
2 week:
Monday - 10 minutes of walking, 4 minutes of running / 1 minute of walking (repeat x4), 5 minutes of walking
Tuesday - Rest
Wednesday - 10 minute walk, 6 minute run / 3 minute walk (repeat x2), 5 minute walk
Thursday - 35 minutes of brisk walking
Friday - Rest
Saturday - 10 minute walk, 5 minute run / 2 minute walk (repeat x3), 5 minute walk
Sunday - Rest
3 week:
Monday - 10 minute walk, 6 minute run / 2 minute walk (repeat x3), 5 minute walk
Tuesday - Rest
Wednesday - 10 minute walk, 7 minute run / 3 minute walk (repeat x2), 5 minute walk
Thursday - 40 minutes of brisk walking
Friday - Rest
Saturday - 10 minute walk, 8 minute run / 5 minute walk (repeat x2), 5 minute walk
Sunday - Rest
4 week:
Monday - 10 minutes of walking, 10 minutes of running, 5 minutes of walking
Tuesday - Rest
Wednesday - 10 minute walk, 8 minute run / 4 minute walk (repeat x 2), 5 minute walk
Thursday - 40 minutes of brisk walking
Friday - Rest
Saturday - 10 minutes of walking, 15 minutes of running, 5 minutes of walking
Sunday - Rest
Advice and Motivation
Once you see that you are succeeding in following the plan you will feel much more motivated, especially as you will begin to see progress. However, even professional athletes need a little more motivation and some advice that can support them along the way:
1. Power supply
When you start running, it may be a good idea to think about your diet first, to make sure you are getting enough calories and are getting the right foods.
Chrissy suggests: “If you're curious about how many calories you need to consume each day, try using an online app or tracker. You can enter variables such as weight, height, gender and training plan and get an estimate of your daily calorie needs. Keep in mind that some apps and sites give low calorie estimates, so the best way to make sure you are meeting your needs is to maintain a healthy weight. "
Foods like sweet potatoes, plant-based meat substitutes or alternatives like lean meat, whole-grain pasta and grains, fruits and vegetables, and omega-3 rich fish like salmon are all great options. Also make sure you are getting enough protein to promote muscle repair and growth.
2. Motivate yourself
Find a running partner, join a group or try to outrun the person next to you on the treadmill. Having someone to exchange views with is an invaluable factor in ensuring you stay focused on your goals.
But if you prefer to run alone, there are plenty of ways to keep motivation high. Buy a calendar and put a nice X on the days you train, old school way. Hang it up in plain sight, in the kitchen for example, so you can be sure it doesn't pass your mind.
Another good visual method, if perhaps a little sentimental, is to create a Pinterest board with inspiring running and fitness quotes, along with photos of your favorite athletes to keep motivated at all times.
If nothing seems to work, promise yourself a reward, like new sneakers, for when you complete a goal.
3. Muscle Rehabilitation
The importance of warming up your muscles before and stretching after your workout, whether you jog or prefer to walk or run, is invaluable.
Listening to your body for numbness, stiffness, or just something wrong is always a great idea. Do not think that the discomfort will disappear, and certainly avoid continuing to run on a sore ankle or knee.
Having a sports massage as a reward for your efforts is the ideal way to maintain optimal muscle health and avert the risk of injury. When you come to run three times a week or more, also think about cross training or some other type of exercise that allows you to train using other muscles, so as to rest those you have put through the effort with running.
To sum up
Running for beginners doesn't have to be difficult: listen to your body and have fun. Running is a sport that doesn't require expensive training or equipment, and the rules are really basic: have a goal, a training plan, and motivate yourself with whatever works. Make sure you eat right, stretch and recover, but most of all, have fun!
You don't have to be competitive to enjoy the ride. A light jogging session on a hot summer day will satisfy you as much as getting your personal best on a 10-kilometer course.
Ready to improve speed and distance traveled? Read our tips for improving your running pace:
