Congratulations on making the decision to start your running journey. As they say, the first step is the hardest, and this is the perfect metaphor for running as those first few steps of each run will often feel like the most daunting.
Before we dive into how to start your running journey, let’s explore a few of the benefits you’re about to experience firsthand:
- Improved fitness level.
- Learning a new skill (yes, there’s a skill element to putting one foot in front of the other).
- Improved cardiovascular efficiency (stronger heart).
- Stronger bones.
- Improved cognition and stress relief.
- Connecting with nature (outdoor running) and switching off from today’s technological world.
Doesn’t that all sound awesome! Well, you’re about to embark on the journey towards all those benefits and feelings, how exciting!
Now, where do you start? We’ll break your running journey down into three main sections – preparation, conditioning, recovery.
Preparation – we need to ensure your body is ready to take those first steps. Protocols you want to be following to get the most out of your runs include: two strength training sessions weekly to make sure your muscles and joints are strong enough to support running. 15 minutes of stretching and mobility 3-4 times weekly to allow proper range of motion through the joints. Get fitted for the correct running shoes to ensure support, comfort and injury prevention. A base level of fitness from any activity that elevates the heart rate. A plan that starts at a realistic level for you and gradually increases volume and intensity over time.
Conditioning – the actual running itself. Depending on your goal, a good split for running will include three types of runs – interval runs, tempo runs, and longer/easier steady runs. Intervals will be good to start with shorter bursts of running coupled with walk recoveries in between efforts. Tempo runs will be shortish runs where you start pushing the pace and yourself a bit more so that you develop good running form and efficiency under a bit of fatigue. Your longer steadier runs should be at a conversational pace and feel nice and easy and will build a strong base of fitness.
Recovery – the most often missed and the most important part of any training plan. Your recovery will include sleep quality, nutrition, hydration, stretching/foam rolling, deload weeks, physical therapy (chiro, physio, massage, etc.). All these factors need to be plugged into your weekly routine and monitored to ensure you’re injury free and feeling good for each training run and gym session.
If you’d like further help with your running journey and a specific training plan with coaching guidance, please reach out to the professional team at Vision Personal Training Mona Vale.
