How to Start Running

To start running is a huge wish for many people. After all, running is good for your health and figure. Moreover, you can run anytime and anywhere, despite the location, weather or time; but how to begin and what are the points of attention?

Are you a novice runner and do you want to build up your physical condition fast but sensibly? This article contains a number of tips and advice before you start running. On top of that, of course, a clear running schedule is added, with which even a novice runner will be able to run for a sequential 20 minutes after only 10 weeks.

What is a novice runner

What makes you a novice runner? People who have not participated in a sport for more than once a week and those who have regularly participated in a different sport. Your physical condition will probably be fine when you have a regular training at least once or twice per week in other endurance sports, e.g. strolling, skating or cycling. Nonetheless, your body will have to get acquainted to the very specific muscle tension during running and it might be wise to use a schedule for novice runners.

Tips for novice runners

Next are a number of general tips that can be of use in running. It is cliché, but paying careful attention to the signals of your own body is more important than all the tips and advice put together. 

• Teaming up with a friend can turn out to be a huge help.
• Tell your friends and surroundings that you have started running. They can support you to see it through.
• Good shoes are very important to cushion the taxation of running. If you have never bought running shoes before it is best to go to a specialist shop and ask proper advice. 
• Even though good running wear is also very important, especially to keep your body cool and dry, at first it will not be necessary to purchase a tight running outfit.
• Forest trails, grass paths or gravel paths are more comfortable for novice runners than asphalt. 

Training Schedule for novice runners

Below you will find a running schedule for beginners which takes you from one to twenty minutes of continuous running in 10 weeks. Follow the training two or three times per week and make sure that there is at least 48 hours between two running sessions. When you are not in the mood or have sore muscles bothering you let it not withhold you of going. Do the muscle aches or a fever last more than 48 hours, do not run but skip a training. Choose a pace at which you can still talk. Do you train with a pulse meter and/or GPS? Focus on a maximum heart rate of 80 percent of your maximum and/or a pace of 8 to 10 km per hour.  

• week 1: run one minute 8 times alternated with 2-minute walks
• week 2: run one minute ten times alternated with 1-minute walks
• week 3: run one minute three times, run two minutes two times, run one minute three times continuously alternated with one-minute walks
• week 4: run two minutes five times alternated with two-minute walks 
• week 5: run  four minutes four times alternated with two-minute walks
• week 6: run five minutes four times alternated with one-minute walks
• week 7: run seven minutes three times alternated with two-minute walks
• week 8: run ten minutes two times alternated with two-minute walks
• week 9: run fourteen minutes one time alternated with a one-minute walk and a 6-minute walk 
• week 10: run 20 minutes

When you have finished this running schedule for beginners you could gradually increase the scope. A good guideline is to never increase with more than 10 percent in comparison to the previous week.

Sources: www.todio.nl