Running can change your life. With a beginner’s guide to running, you will have more energy and you will be happier. Here’s what you need to know to get started (and others) on the road running and good form.
This beginner’s guide to running the show you how to start and stay on the move and how the running to become your daily habit. We have answered most of the questions that will make you feel confident, excited and ready to go.
START: Walk a lot
Many are reluctant at the beginning. Do you think today is the day I start to run! You move with the best of intentions, but have you ever wondered whether you are prepared to run? Do not despair. Running takes time! Any physically fit person can engage in running. All that is needed is to move slowly and gradually. All coaches agree that the best way to do this is a program which combines running and walking.
Start with a walk. Walk four, five minutes, then add running. The goal is to workout three times a week with a day of rest in between. Run at a slower pace, a pace that allows you to talk while running. After a while, you run four to five days a week.
PROGRAM: 10 weeks to 30 minutes running
See our proposal for a walking – running program for absolute beginners for 10 weeks. Each workout should last for 30 minutes. Finish each workout by walking five minutes to be cooled.
1st Week: Two minutes of running / walking for four minutes
2nd Week: Three minutes of running / walking for three minutes
3rd Week: Four minutes of running / walking for two minutes
4th Week: Five minutes of running / walking for three minutes
5th Week: Seven minutes of running / walking for three minutes
6th Week: Eight minutes of running / walking for two minutes
7th Week: Nine minutes / one-minute walking
8th Week: Thirteen minutes running / walking for two minutes
9th Week: Fourteen minutes of running / one-minute walking
10th Week: Run all the time!
Warm up well
Stand to yourself like a runner from the first day. This means that you should take the time to properly warm up and to cool down and stretch after exercising.
Change the ground for running
Soft surfaces are not always the best. Treadmills seem softer and therefore safer, but they also have drawbacks. Farm tracks running mostly uneven, may have holes and roots, which can be dangerous.
Feel free to mix: one day sidewalk, the next day cobbles (paved path), dirt road …
Beginners Guide: Make sure the technique
Running is a natural movement, so good running technique should be a natural thing. Here’s what you can do:
- Head – Keep the head up – look forward. The chin should be in the normal position.
- Shoulders – Shake the shoulders, drop them and loosen.
- Arms – The legs do what the hands say. This means that sway your arms back and forth, not in front of the body. Keep your elbows at 90 degrees and squeeze fists so that your fingers are slightly touching palms.
- Torso – Run with back straight and avoid bending forward at the waist.
- Hips – Without leaning forward or backward.
- Legs and feet – The legs should be relaxed.
Too fast running at too early a classic rookie mistake that most often leads to injuries and collapse (burnout)!
If you run this week 90/120/150 minutes NEXT WEEK run 99/132/165 minutes.
Looking for inspiration?
After all, running should be fun.
Keeping running diary gives you a good overview of how much you have achieved so far, what works best for you and what does not, and that you are always in contact with your goals.
Running partner and group running
It is advisable to have a partner in running because it reduces the chances of giving up when it is difficult.
Music for running
Certain types of music reduce the feeling of fatigue and makes you more energetic. Only reduce the music to be aware of your surroundings.