Beginner’s Running Guide 1/12
- YOUR weekly training plan
- Everything you need to get started
Another busy weekend and my first run in a couple of weeks! I’ve made the mistake of assuming that keeping my cardio up by cycling would help other areas too. It was a tough session indeed – mostly due to not regulating my breathing.
Starting slower and building up is easier than being out of puff half way round – trust me!
I’ve also had a few people asking about running plans lately (and how to structure them).
So, ironically whilst out running yesterday I thought I would create a beginners to intermediate running plan series (as part of my blogs).
Therefore every Monday, I’ll have beginner’s tips and tactics besides a full running plan for 12 weeks.
Although, as always I encourage you to ask me personally for any advice (via ross@rypt.info) my door is always open.
Here we go…
Week One:
The biggest challenges you will face when starting running are breathing and regulating your pace.
The tendency is to start way too fast (with no perception of how far you are actually going). My plan will give you a timeframe so you know where you stand.
I recommend a full warmup to overcome the issue of breathing: really do focus on taking your time and finding your rhythm. The slower that you start, the easier this will be for you.
Nothing too strenuous for week one, just follow the plan below (you can adapt it to progress / regress as necessary) the plan is a guideline to follow and worked for me.
Duration: 15–20 minutes.
Start with 10–15 minutes overall.
A good warmup is advised even if that’s power walking for 5 minutes – you want yo feel suitably energised before you begin.
From there I would advise starting with brisk walk / light jog into a recovery.
The overall distance should be around 20 or 50 metres depending on your comfort zone.
You can even use lampposts as an indication.
Overall, this should be repeated 10 times. Therefore 50 metre run / 50 metre walk for ten (or 20 metres if that’s too much). There should be around a minute rest between jogs.
There are alternatives available like jog 20m / rest 50m
One at 50m / rest 50m then alternate with 20m / 20m rest
To progress, you can go for run 50 metres and rest 20m. It’s all about tailoring it to your own ability. Use the first run as a trial then the second run of the week can be adapted if necessary.
For the first week, doing this session twice will be enough. Ensure that you give yourself enough time to recover between too.
Points to watch out for…
1) Recovery
If you feel muscle stiffness after the workout try to keep moving the day after (staying still will lead to even more muscle stiffness). If you work in an office try to get up and move about too. Also drink plenty water after the session to assist with recovery.
Running Tip of the day will be March’s theme on the RYPT Facebook page. Every day in March, a new tip will be posted at 22:00 – so lookout.
Free trial of the RYPT app to all blog readers, get in contact though the website and quote: “BlogOffer.”
Ross
