Do you want to start running or are you already doing it and want to get fitter? Christina Neal explains how to map out a clear strategy that will help you make progress.
Whether you’re about to start running or you regularly pound the pavements, having a clear strategy for your running is a great way to stay motivated and avoid injuries.
Yes, you could just go out and run and not think about anything other than putting one foot in front of the other. Many people like to shut their minds off and run to enjoy the mental health benefits without worrying about a training plan. But if you want to get fitter and reduce your risk of injury, having a structured training plan or at least a weekly routine for your running will stand you in good stead. Depending on your goals, there are some great training plans online that will offer the structure you need.
However, the best running strategy for you will vary depending on your current fitness levels and whether or not you’re a regular runner.
If you’re a beginner…
Before you start running, you’ll need a supportive pair of trainers and a high-impact sports bra. I recommend going to a specialist running store like Runners Need or Sweatshop, where staff will encourage you to try on different pairs of running shoes and suggest a pair to suit your individual running style.
A sports bra offering adequate support is a must, even if you only have small boobs. The ligaments in the breasts are inelastic, which means once they get stretched, they stay that way. So, if you want to avoid premature drooping, get yourself kitted out. Good brands include Shock Absorber, Enell, Panache and Runderwear.
When it comes to starting out, if you haven’t exercised for a long time, a walk/run plan would be best at first. You can download the free NHS app, Couch To 5K, which is aimed at beginners and combines walking intervals with running to help you begin gradually. It’s a nine-week plan and by the end of it, you’ll be ready to run your first 5K. Couch To 5K is ideal for anyone new to running.
If you’re already doing regular cardio exercise, you probably have a fairly good base of fitness. You could start with a jog for 10 or 15 minutes and see how you feel. It’s fine to have regular walking intervals if you need them. Your fitness will soon improve if you train consistently, and your walking intervals will get shorter and eventually you won’t need them at all.
It’s best to establish a consistent running schedule but don’t run every day. Your muscles, joints and ligaments need time to adapt to the high-impact nature of running and recover in between sessions.
Aim to run three times a week with a day’s rest in between sessions. You can do other forms of exercise in between running sessions such as walking, yoga, or Pilates, as they are all low impact. A regular stretching routine will ease any stiffness, even if it’s just five or ten minutes every other day.
When you start feeling fitter, you may be tempted to increase the duration of your runs. Don’t jump from running for ten minutes to running for 20 or 30 minutes, or you are risking injury and may feel sore afterwards. Increase your duration gradually. So, if you run for ten minutes one day, add another minute or two onto each session. Don’t increase total running volume by more than ten percent each week.
Finally, don’t worry about speed when you start running. Simply jog or run at a pace that feels comfortable. Ideally, you want to run at a pace where you could have a brief conversation. If you can’t do that, you’re probably going too fast.
If you’re already a regular runner and want to get fitter…
If you want to push yourself a bit harder, you’ll need to ensure your trainers are still providing the support you need. Ideally, you should change them every 300 to 500 miles.
If you plan to increase your distance, the same advice for beginners applies. Do it gradually. Follow the ten percent rule.
However, you may not want to increase your distance. You might simply want to get faster.
Whatever your goals, if you want to improve, you need to get comfortable with the idea of being a bit uncomfortable during some sessions.
If you want to get faster over shorter distances…
Try two interval sessions a week. This means running at a fast pace for one or two minutes and then at an easy pace for one or two minutes and then repeating this around five times. The hard and easy intervals should be the same duration.
If you want to get fit over longer distances…
Try a threshold session once a week. This is where you run at a pace on the edge of discomfort for set blocks of time, then have recovery intervals and repeat. Try running for four minutes at a pace where you’re pushing just slightly out of your comfort zone. Then recover for two minutes and repeat three to four times.
An easy way to get fitter is to run with someone who is slightly faster than you. If you don’t have a running buddy then joining a running club is a good idea, as they will have runners of all abilities.
Hill runs are ideal for improving your fitness, so try adding a route with hills into your running sessions once or twice a week.
You’ll need time to recover from tougher training sessions, and a hard session should be followed by rest or an easy recovery run.
Finally, see where you can make lifestyle improvements. Drink plenty of water, follow a healthy diet and add some strength training into your routine once or twice a week (squats, lunges and planks are all good exercises). Positive changes like these will give you energy for your running and help you to recover.
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Christina Neal is a writer and editor and author of the books, Run Yourself Fit and The World Marathon Book. She has completed 12 half marathons and two marathons. She recently launched her own website where she blogs about her passion for exercise, and how it has boosted her confidence. Visit https://christinaneal.me/