Getting into running, especially if you are a beginner, can be daunting.
Many novice and beginner runners look for tips for their running, as they start (or get back into) the sport.
Now that the warmer months are upon us, a lot of us come out of hibernation and want to get more active.
The following article series will help you in your quest for running glory, and will hopefully prevent a running disaster.
TIP 10 – PUSH YOURSELF, BUT NOT EVERY RUN
Once you have a couple of months of running under your belt, and you’re feeling good, see if on one of your runs a week you can push yourself that little bit more.
This is great for your fitness, helps you analyse where your fitness levels are sitting, and make things fun (especially if you’re a competitive type).
But don’t do this for every run you go out on.
Again, burnout and injury. Avoid.
TIP 11 – DELOADING WEEKS ARE IMPERATIVE!
Once every 4-6 weeks, you should have a week where you run less than the previous weeks.
This gives your body a chance to recover, and adapt to the increases in fitness that you’ve been building on each week.
A rule of thumb is if you’re training in 4 week blocks, your deload week (week 4) is the same volume of your week 2 in that block.
TIP 12 – GOALS
Figuring out why you’re running is a good idea to help keep you on track and motivated, and also to reach the goals you’ve set out to make in an appropriate period of time.
Don’t expect to finish a half marathon with only a month of training under your belt.
So are you running just to keep healthy?
Are you wanting to run parkrun the whole way without stopping?
Or are you hoping to complete your first marathon?
Your goals will determine your training volume and training duration.
There are heaps of training plans out there online, so start looking at those to give you some ideas on how to reach your goals.
Couch to 5k, Vlad Shatrov half/full marathon training guides are some good ones to check out.
The information over the past few articles will help you feel more confident in starting out your running journey.
And if you do encounter any difficulties, or have had an injury or some pain for the last few runs, come and see me or a physio you trust, and don’t let it drag on!
Stay tuned for the next instalment of our series of running tips for beginners.