Set a goal
Embrace the run-walk method
|1||1 min||1 min||18 min|
|2||2 min||2 min||20 min|
|3||3 min||2 min||20 min|
|4||4 min||3 min||25 min|
|5||4 min||3 min||30 min|
|6||5 min||2 min||30 min|
|7||6 min||1 min||28 min|
|8||8 min||2 min||30 min|
|9||9 min||1 min||35 min|
|10||10 min||2 min||36 min|
|11||12 min||1 min||39 min|
|12||15 min||4 min||38 min|
|13||15 min||3 min||54 min|
|14||20 min||2-3 min||44 min|
|15||25 min||2-3 min||55 min|
|16||30 min||0 min||30 min|
Please note that no runner is the same! You should listen to your body and run in a way that feels right for you. After 16 weeks of continuous and steady running, you can try to run for 30 min straight.
Don’t worry about the pace
As a beginner, most of your runs should be done at a slow pace or at a conversational level.
“You should be able to talk when you run. It shouldn’t be all the time, but you have to be able to say a few sentences. You shouldn’t try to seek improvement every time you go out for a run. The classic mistake is that you feel comfortable with a certain route around your neighborhood and when you have run that a few times, you want to run that route faster than the previous time.”
Starting out by running slowly will help you prevent overtraining and injuries. You can focus on increasing the speed when you have built endurance, strength, and confidence.
Give your body the time to recover
So, your first run went great and you want to hit the roads again, right? ☺ But you should actually take a day off to recover fully from your training – especially in the beginning.
“The golden word is progression! Within progression, there are three parameters that you should consider. The first is the duration of your run, the second is the speed of your run and the third is the number of runs. You should try to consider one parameter at the time, so your body can progress and recover.”
Your body needs time to adapt to the new demands on the cardiovascular system and prepare your muscles and bones for the next run. When you build strength and endurance, you can use the “off-days” to cross train and improve your strength.
Pick your gear
You should treat yourself as a runner from day one! Don’t undervalue proper running gear, as this can give pain and eventually injuries. First, consider finding the right shoes. Choose a shoe that feels good and gives you the right amount of comfort. A good idea would be to visit a shoe store, where you can get a running-test and receive expert knowledge.
Secondly, while most runners focus on shoes, socks are just as important too. Blisters and bunched-up socks are painful and can keep you sidelined for days. You want a breathable, comfortable sock, that is also sweat-wicking and prevents blisters. DANISH ENDURANCE offers a wide range of running socks that will keep you going for days! Have a look at our webshop.
Don’t get discouraged
Keeping a training log will give you insights into how far you have come and will keep you on track with your goals.
“Find happiness about running and remember what kept you running in the first place. Focus on and enjoy the process, rather than looking ahead all the time!”
You can also consider making running social, by finding a group to run with or a friend. In this way, you will get motivated and you will stick to the plan by having training partners. You might even strike new friendships by finding a running group on Facebook or at your local club.
Spend some time in the kitchen
When you start running and gradually increase your training, nutrition is definitely a thing you really should consider. Eating well will help you get the most out of your training, ensuring you stay energized on runs, and recover properly afterward. Make sure to eat something 1-2 hours before a run and to have a good recovery meal after your run.
The basic nutrients you should be eating are carbohydrates, protein, healthy fats, vitamins, and minerals. Carbohydrates provide you with energy for your run, while protein plays a vital role in muscle repair, recovery, and growth. Fats are good for your heart rate and your recovery, and vitamins as well as minerals are good for your immune system and will help your body to fight infections.