Starting running is a great adventure. It is often synonymous with fitness, recovery of the sport. Starting to run is indeed simple for the beginner. Running is a freedom in schedules and places that allow it is almost unlimited. A good pair of running and hope is gone for this great adventure that is the running! Some advice is nevertheless necessary to start the running rhyme with pleasure and not with difficulty, injury, then abandonment. Because we are all capable of running, it is in human nature. But we must habituate or re-habituate our body to this effort which, although it is natural, is nevertheless traumatic. It is enough in the end to not much, to respect some fundamentals. I will try to summarise here what is essential for me to know if we want to start the running … on the right foot! This page is ideal for the beginner who is looking for how to start running well and for the more experienced who want to revise the basics to progress.
Starting the race must be smooth
The number one rule to start running is progressivity. Above all, do not rush the body because it is a fragile machine that can be quickly disrupted. Muscles, tendons, joints, heart, lungs … In fact, the whole body of a beginner needs time to adapt to the constraints of running. Beginning to run is possible for all, but the adaptation of the body is not automatic, the adaptation will be gradual, as your practice. To accompany your body in this transition is to make sure you have a good day as a rider! For some, starting to run can rhyme to begin to walk to go there little by little! Because walking if done at a fast pace is just as beneficial as running. And then nothing prevents to start by walking to start the running a little later when one feels ready!
Difficult to define a standard runner starting in running … Indeed each profile is different. Have you ever raced or practiced a sport on a regular basis but the constraints of life have temporarily prevented you from doing so? To resume the race by thinking that it is possible to make the same volume that before stopping would be a utopia. Even if you are not officially a beginner because there is a liability, you must respect the principles mentioned here. It is nevertheless an advantage because the body has a memory and will be able to re-habituate more quickly to the effort. No need to be a high-level sportsman, even being very active on a daily basis (a lot of walking, for example, to go to work, to race or just to get moving!) Is an advantage because walking is A sport of light endurance even if one does not realize it. Are you recovering from the sport after 10 years of inactivity? This is not unacceptable, perhaps, in this case, it would be better, to begin with, alternating walking and running.
From my point of view, wanting to produce “the beginner’s training plan in running” usable by all is impossible. There is not a standard beginner but multiple profiles that should be analysed before providing a training plan so that it is adapted, individualised. Running 2-3 times a week when you start however seems to me a maximum not to exceed. The course of the 30 ‘race without difficulty should be one of the first objectives to fix you. Gradually ! If your current shape requires you to run only 5 ‘because after it’s too hard, run 5’ and use walking as your main ally. You will increase the race distance afterwards when it gets better. Think of the famous fable of La Fontaine: “Nothing is used to run, we must start in good time”, the time of the continuous race will come soon enough, no worries. The hardest thing is to start the running after all is connected well enough!
Start running, yes, but how fast?
It is not only in the training volume that one can be tempted to burn the stages when one is starting in running. To be mistaken in the pace at which one runs is one of the pitfalls in which it is easy to fall if one is not a minimum guided. The training of the beginner in foot race should be done at 100% on a level of fundamental endurance, the time that the body adapts to the constraints imposed by him. This concept is essential for all riders, from the beginner to the professional sportsman, everyone must apply it, it is the basis of the progression. I invite you to read the article on fundamental endurance to better understand what is the key rhythm in the beginner’s training in running and how to practice it well.
The body needs to be strengthened in order to be able to move faster. This also involves general physical preparation. Abdominals, Dorsals, Pumps, Squat … A whole lot of exercises that will allow your muscles to better absorb the shocks associated with running. This may not be the number one priority of the first week because your body will be fully adapted to the race but it has to be done fairly quickly. The methods of physical preparation are many and often effective, I opt for a method that is comprehensive and has proved its worth: physical preparation of high intensity. These are ideal because they strengthen all the muscles, do not hesitate to use them.
Starting the race is hard
A tip, if you expect some fun from the first stride, forget. Any experienced rider will tell you, even after a few weeks of stopping the race only, recovery is difficult. Then the beginnings … It will necessarily pass through this phase where even in jogging, you are not at ease. In a few weeks, the physical and physiological adaptations will begin to be felt and you will then begin to take pleasure. The first week is very important. It is in this phase that many beginners in the running are discouraged. We must persevere, the pleasure arrives at the end quite quickly and we become an addict!
A few tips for starting the running
When you start running, you may be tempted to think only of running. And yet, running is a whole that can not be summarized only by running in itself. As we have seen above, general physical preparation is important. Recovery is also important. Putting in recovery techniques is maximizing your chances of progressing in running, avoiding injuries … And nothing complicated in there in addition. Sleep well, drink well, eat well … Basics! But it is still necessary to respect them.
What steps after I started running?
Are you addicted? Starting the race was good but you want more? Be careful not to burn the steps and validate the basic concepts mentioned above before wanting to go further. If you think you’re ready, a whole bunch of options is available to you now! I advise you to read the article on the objectives of the rider. Thinking about your goals will help you define a workout that is suited to their success and have extra motivation when you go running.
What happens next is to participate in a first competition? Follow a training plan to progress? To discover the split workout and do its first VMA test? Or simply continue to enjoy yourself while running as you see fit! This is the interest of running, it is free to choose his practice and there is for everyone.