Want to start running as an absolute novice? Allow us to help.
You’ve been seeing a lot of running related posts (marathon season is here, after all!) and you now want to take up running as well. You’ve attempted a 5k like the runners you follow and have quit when you truly believed that you were having a cardiac arrest. Btw, you wren’t having a cardiac arrest. You just don’t have the aerobic fitness for a 5k yet. You tried to do too much too soon.
Let us first get this out of the way - you are still a runner if you haven’t run marathons, and you’re still a runner if you feel the need to walk intermittently.
Alright, so let us get you started with your journey of running, and we hope you will stick it out this time.
Start with warm up
Don’t take this lightly. Either do a few warm-up exercises, or have a short 5 min walk before your run.
Alternate between run and walk
Break your workout into alternate runs and walks. You can either do this in terms of time or distance. So you will run for a minute and then all for a minute, and then run of a min.. (you get the gist, don’t you?), or you will run for 100 metres, walk for 100 metres, and so on. Over time, you will increase the run time or distance and eventually decrease the walk time or distance. Yes, it is that easy to get started.
Start with 20-30 mins of this and then you can increase the running load by 10% or less per week.
Post Run
Stretch after workouts. Even if you don't stretch immediately after the run, do it during the day.
Ensure you are getting correct nutrition that supports your runs and recovery.
Important advice
Make sure you carry a water or sports drink with you on your run. Get proper running shoes and running gear.
Oh, and follow us for more fitness advice. Spry is, after all, a fitness community. We're in it together.
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