Running for Beginners
Whatever your reasons for wanting to run - maybe a friend wants you to do a 5K race with them; you want to raise money for charity; you have aspirations to run a marathon or have always fancied the thought of running.
What are you waiting for, lets get started!
Most runners not only get physical but also mental benefits from running. In this fast-paced modern world, there's something pure and simple about having the ability to run and gain fitness, just popping on the trainers and off to go.
You have to be sure you don't try to 'run before you can walk'. Probably heard that saying many times before, but never has it been more relevant than when you've decided to run for the first time. Remember you need to ensure you are fit and healthy enough to begin any exercise programme.
Start with a combination of walking and running
Unless you've been taking part in some other sport on a regular and frequent basis, you'll need to start with a combination of walking and running.
Set realistic Goals
Ensure you don't set yourself up to fail by setting unrealistic and over-ambitious goals. Once you've set your programme, stick to it and you'll achieve your goals.
e.g. aim to be running around 3-4, 20-30 minute runs in 6-8 weeks from starting
There are many run/walk combinations you could try, an example could be:
- 20-30 minute runs, 3-4 times per week
- Week 1 - alternate between 4 minutes walking, 4 minutes running
- Week 2 - alternate between 6 minutes walking, 6 minutes running
- Week 3 - alternate between 8 minutes walking, 8 minutes running etc.
Where to run
Pick a route that you know you'll enjoy and ensure you don't run too far in one direction and end up with a long journey home after your run (e.g. maybe you could run around your local park and use the walk home as part of your cool-down). To begin with you need a good even, smooth and soft surface, this will protect you legs starting off and get running into your joints and limbs. Make sure you warm-up, cool-down and stretch.
Up and running
Once you've achieved your first goal and can comfortably run 20-30 minutes regularly, you can start to think about different more challenging runs. Bring the changes in gradually. Try hills, more challenging surfaces and adding faster bursts of running within your run. If you want to try a race, this could be your next big goal. Research and compile your running programme and go out there and enjoy.
All Synergy PT participants get a 10% discount card to use at the leading running shoe and clothing store Up and Running.
Synergy wishes you well in your running. Please contact us if you have more questions!
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