How to Start Running?

作者是: Miloš Kalc, prof. of sports education

Many people find it difficult to start running, because they simply don't know where to start. The answer is simple: "Put on some cozy sporty clothes and running shoes, and action." But you might need some more short tips to come home with a smile on your face and with no pain in your muscles or joints.

Combination of Walking and Running

Harder training must be started by walking. Your body will warm up after a 5-minute walk and it will be easier to handle the strain during the run. Before running, additionally warm up your leg and torso muscles with some gymnastic exercises. Try to avoid stretching statically. Continue the training combining a minute of walking and a minute of running (60 s : 60 s). Continue to do so for 30 minutes or 15 repetitions. Take a walk when you finish and stretch your leg muscles.

Every week lengthen the running interval for 15 seconds and shorten the walking interval for 15 seconds (75 s : 45 s, 90 s : 30 s …). If you don't feel ready to increase the intensity of your walking-running workout, continue with the same ratio for another week and increase the strain later. It's also good to pick soft running ground to make sure your joints and strings will suffer less.

Should I Run Faster or Longer?

After a month and a half you should reach your goal to be able to continuously run for 30 minutes. After that, continue to train that way. When you feel ready to handle higher strain, add 5 minutes to your workout.

Don't try to run faster, just make your runs longer. When you'll be able to continuously run for 45 minutes without any major problems, start thinking about raising the speed.

How Fast Should I Run then?

Adopt your running speed to your abilities. Run relaxed and calmly. If you can still have a conversation during your run and don't feel shortness of breath, you're doing it right. If you can't do so, slow down your tempo. You can adapt your workout using an activity tracker and a HR monitor. Make sure to stay somewhere between 60 and 70 percent of your maximum heart rate. The latter can be calculated using this formula: 220 – your age.

How Many Times a Week Should I Run?

We recommend at least two workout sessions a week for beginners. But if you can do three, your progress will be faster. Just don't overdo it. Keep in mind, the higher the training frequency, the greater the possibility to get injured. And only one training a week makes so little progress that you'll feel as if you were starting all over again every time you'll go running. So stick to 2-3 running sessions a week and be patient, because slow and steady wins the race.