Running is one of the simplest and most accessible exercises to improve your health and physical fitness. However, for beginners, running can sometimes seem intimidating or difficult. This short guide will help you establish a basic plan, provide you with tips for starting the race and give you important points related to the race.
Establish a goal
Before lacing up your shoes shoes, it’s important to define a specific goal. For example, a realistic goal for beginners would be to be able to run 5km continuously within 3 months. This way you have a specific goal and you have a reason to follow the plan. Additionally, what makes this goal more tangible is that it is measurable, realistic and within a time frame that allows for improvement and achievement.
Create a plan
The plan is the most important part of the process because it is the structure that allows you to achieve your goal. Without a plan, it will be very difficult to maintain consistency and discipline. To do this, start slowly in terms of intensity, distance, and time. Gradually increase these three factors from week to week. To start, it is recommended to run around 3 times a week to avoid injuries and frustration, as well as giving yourself ample time to recover. Write down your progress on your phone or a notebook.
Avoid injury
One of the reasons people dread running is fear of injury. To avoid injuries, it is important to complement running with some strength exercises that mainly target the lower limbs and abdominals in order to reinforce the muscles around the hip, knee and ankle joints. Also, it is recommended to warm up before the race with dynamic movements and stretch after races to reduce muscle tension and thus the risk of injury.
Stay disciplined
Another barrier people face when starting running is discipline. Even if sometimes there are days when things seem more difficult or the weather is not on your side, it is important to stay the course and follow your plan. To do this, you can start your plan with a friend or family member. Otherwise, use apps that track your progress so you improve throughout the program.
Benefits of running
In addition to the physical benefits, running provides psychological and physiological benefits, especially when the activity takes place outdoors. Running helps reduce stress and anxiety in addition to increasing self-confidence when we achieve our goals. Additionally, sleep quality is also improved through running. Ultimately, running outside is often considered to help you experience all of these running-related benefits.
Endnote
At the start of the plan, it is normal that it seems more difficult, that cramps appear early or that the next day is difficult for the legs. Don’t lose hope, all these sensations diminish over time and your body will respond to the new stress put on it with your workouts.
If you want a plan adapted to your specific needs, make an appointment with me by contacting me by email or by calling reception at Centre Multisports.
Charles-Edouard Jarry, Kinesiologist
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