Starting A Running Program
Are you excited to get in shape? Well, you can start a running program but you might be doing too much too soon. Whether you are doing your first run or signing up for a race, here is a good guide for beginners to running. You can learn how much running you should do to avoid unnecessary injury and increase your mileage in the safest way possible.
The First Run
Is this your first time using a running program? Are you a runner who has been inactive for a while? Well, you should be a little conservative and avoid overdoing it. You can start by walking to assess how your body tolerates it. But first, ensure that you have a comfortable pair of running shoes, visit the Orthotic Shop.
If you don’t have any soreness or joint pain, you can add a little running to the next workout. Switch between 1 to 2 minutes of jogging to 3 to 4 minutes of walking for about 20 to 30 minutes. You can increase your running time gradually and reduce your walking time until you can take a 30 minute jog comfortably.
Are you active in doing other sports? Is a 30 minute walk very easy for you? Well, a 3 mile jog is easy for you on the first run. You can stop and walk whenever necessary. The effort might feel easy at first but assess your body tolerance before increasing the intensity or mileage. You might find a running coach or trainer will be able to give you helpful pointers. You can find a personal trainer in London by clicking the link.
Weekly Mileage
Once you have tolerated your initial run, increasing miles will be tough on your body if you are not used to running. If you are a beginner, you should not run more than 2 to 3 times every week. With time, your body should acclimate to running effortlessly.
Don’t run on consecutive days to allow your muscles and joints to relax between runs. For every workout, you should aim for 20 to 30 minutes of total running to keep the pace easy and light. In the first month of running, you should avoid running too much and allow your body to boost its tolerance effortlessly.
Increasing Your Distance
The rule of thumb is increasing the running distance every week by 10%. As a beginner, you should follow the 2 to 3 runs for 30 minutes on the first month for the best results. Once you have followed the consistent routine for a few weeks, you should increase the distance of one of the runs by at least 10 minutes.
Take an instance where you have been running for 3 miles for 3 days every week. You should continue the same plan for 2 of the weekly runs. The 3rd run should be the longer run. It can be bumped to 40 minutes or 4 miles. Also, you can increase the distance every week by 5 to 10 minutes as tolerated. If the effort is a little tough, you can withdraw and keep the same distance until you become more fit.
The First Race
A lot of beginner runners often ask when they will sign up for their first race. Any running events are good for you because you will get the motivation to keep pushing yourself to do better. Of course, the exact time to sign up will be different for every person. However, you can base it on the current long training run.
If you can finish 5-6 miles on the long day, you can do a 10k or a shorter run for the first event. Your main goal should be completing the race without any worries about the finishing time. Have fun and make sure you stay within your limits.
After your mileage increases and are nearing the 13 mile mark, you should sign up for half-marathon. For most beginners, the half-marathon overall distance should be achievable in 6 months up to a year of running consistently without any injuries.
When To Back Off
Running isn’t easy for anyone whether you are a beginner or a professional runner. Your efforts will be challenging and you might experience some discomfort as the mileage increases. Note that, feeling discomfort when running and having pain in the muscles or joints.
If it happens when running, you should stop and take a walk to see if the pain subsides. You should stretch whenever necessary and go back to running when the pain is gone. If you are feeling pain, you should make the run shorter to avoid making the injury worse.
You should take a few days off to ice the injury and rest. If the pain isn’t getting better after a few day, you should consult with a doctor. Try these tips for the best running experience.
