Running training – where to start?
For a person who is only embarking on their running journey, creating a comprehensive training plan should start with setting goals. Answer these questions: what do you expect from training, what results do you aim for and how strong is your motivation. This will help you develop a plan perfectly suited to your needs.
Think about whether you want to improve fitness, lose weight or prepare for a specific sporting event. Then set realistic and measurable goals. This can include determining the running time for a given distance or gradually increasing the distance without taking a break. Include both short-term and long-term goals so that you can track progress and stay motivated.
Once the goals are set, the key step is to prepare the body for the effort – and this starts with a proper warm-up.
Warm-up before a running workout
A varied pre-workout warm-up is vital to properly prepare the body for exercise. It minimises the risk of injury and improves the effectiveness of training. It should consist of both dynamic and static exercises that engage different muscle groups.
Examples of dynamic exercises include loose hopping on one leg with arm sweeps and lifting the knees to chest height. On the other hand, static exercises, such as deep squats or high lunges, help stretch and prepare the leg and hip muscles for intense exercise. Remember to pay special attention to strengthening your legs, but also, perhaps less obviously, your motor coordination.
You can combine these elements by performing the flagship running exercise, i.e. the A, B and C skip. It is an important part of the warm-up due to its dynamic nature and ability to activate multiple muscles simultaneously. Technically, skips are nothing more than individual frames of a running step (highly exaggerated), during which you strengthen your legs and work on hand coordination. Arm movements should be intense and look the same as when running – in a forward-backward direction, maintaining a right angle at the elbow.
Accurately performing skips will allow you to train every phase of your run, increase the range of motion of your legs and arms, establish good habits and properly control your body. It is a good idea to practice all three versions of skips – this will give you precision of movement and ensure proper technique to maintain correct posture – especially when your body is already very tired from running.
What is more, adding skips to your warm-up routine increases body flexibility, improves motor coordination and blood flow to the muscles, thus reducing the risk of injury and improving the effectiveness of your running workout. However, a good warm-up is not enough – it is also worthwhile to take advantage of complementary training.
Complementary workouts
In addition to warm-up, a training plan for a beginner runner should include a variety of complementary workouts – strength training and proprioception training. Let us have a closer look at them.
Simple strength exercises, such as weighted squats, push-ups and planks, can be an effective addition to a runner’s training routine, improving strength, stability and body control. Incorporating strength training regularly into your training plan – even in the form of short sessions a few times a week – will help you achieve better running results and reduce the risk of injury.
A great addition to running training will also be a variety of exercises that focus on developing proprioception, or the sense of feeling one’s own body in space. Proprioceptive exercises not only improve overall physical fitness, but also affect agility and coordination by engaging stabilising muscles, strengthening balance, coordination and body control. All of these aspects are crucial for effective and safe running.
Examples of effective proprioceptive exercises include:
- barefoot balancing exercises that require maintaining a stable position on an unstable surface and strengthen the muscles of the feet, ankles and legs,
- training with large yoga balls – simply sitting on the ball and doing alternating leg lifts, or lying on the ball and lifting the left arm with the right leg at the same time, or lifting both arms and then both legs at the same time,
- training with medicine balls, during which you can perform a variety of movements, such as throws, grabs and rebounds, which supports the development of motor coordination and muscle response.
Strength exercises help build muscle strength, while additional proprioception practice supports joint stability, reduces the risk of injury and improves running technique, resulting in better athletic performance and greater training satisfaction.
Start by marching
Once you’ve done a proper warm up, you can move on to the actual workout. What would be the best plan for a beginner runner? Regardless of what you are training for, remember to start sensibly and not be tempted to raise the bar too quickly.
The best for starting will be walking alternately with jogging in varied terrain, which will allow you to gradually increase your endurance and fitness. If you have a sedentary job on a daily basis, start by maintaining 20 minutes of walking 3 or 4 times a week for the first 3 weeks. If, on the other hand, you exercise regularly and the run is in addition to other workouts, you can reduce this time to one week.
Marching allows you to control the pace and intensity of your workout, which is key to maintaining progress and avoiding overtraining. With this approach, novice runners can develop their running skills in a safe and efficient manner, which in turn encourages them to continue their physical activity.
Sample training plan
After the introductory period, you can start the actual training. Here is a sample short training plan for a beginner runner with the goal of running 15 minutes without a break. Do 3-4 workouts per week according to the following schedule:
At each training session:
- warming up for 10-15 minutes (e.g., skips, lunges, squats),
- at the end of the workout, cool down for 5-10 minutes (walk or march).
Start with 4 minutes of running alternating with 1 minute of walking (repeat 3 times). Gradually increase your running time by 1-2 minutes every week until you reach 15 minutes without a break.
Make sure you take care of proper running technique and listen to the signals your body sends. Match your progress to your individual capabilities and needs. Going through each stage of the training plan takes time and patience. It may take one person several weeks to achieve the ability to run for 15 minutes, while another may take several months. The key is to take your time and follow your own well-being and common sense. Enjoy every step of your training and appreciate the progress you make on your running path.
It is extremely valuable to monitor your training progress – it allows you to track your achievements and evaluate the effectiveness of your training plan, and thus motivate yourself to continue your efforts. Consider using a running app or sports watch to track time and distance. Remember to adjust your workouts to your current shape. When in doubt, consult a running coach or health and fitness specialist.
Recovery between workouts
For the novice runner, a key aspect is adequate recovery to allow the body to adapt to the new effort. The best recovery methods include a balanced diet rich in protein and carbohydrates for muscle recovery, and sufficient sleep to support full body recovery.
Remember that the body needs time so that all the necessary tissue reconstruction processes can take place. Therefore, the primary means of recovery is simply regular rest days between workouts. However, you can support yourself with some treatments that will make this rest more varied and deepened. It is worth using techniques such as massage, stretching or water baths to ease muscle tension and speed up the recovery process.
By monitoring your progress, you will also quickly identify signs of overtraining, such as chronic fatigue, reduced performance, or sleep and mood disorders. This will help you avoid overtraining and get the maximum benefit from your running activity.
Celebrate little victories!
In order for your training plan to have a chance to work, it is important to stay motivated and consistently track your progress. Nothing stimulates action as effectively as the company of another person who has similar goals. The common drive to succeed not only motivates, but also makes difficulties seem easier to overcome. By setting inspiring goals, finding training partners, and celebrating each achievement, you can sustain the commitment and enjoyment of regular training.
Also remember about a proper warm-up and complementary workouts – strength and proprioceptive training, which support the development of stability and motor coordination.
The first steps are best taken under the guidance of experienced professionals. It would therefore be a good idea to use the help of a trainer to customise a plan. Remember that recovery and listening to the signals sent by the body are key to safe and effective running progress. Good luck!
References:
- Abshire D., Metzler B., Bieganie naturalne, Wydawnictwo Buk Rower, 2013.