The perfect training plan if you want to start running
We show you a 6-week training plan that will help you if you are thinking of starting running
It is always a good time to start getting fit and start a healthy life, and when we think of an exercise that is ideal for this task, running will always come to mind. And even if we're right, it's not a good idea to just grab your sneakers and go for a run.
It is best to carry out this activity with a work plan and with objectives in mind, in order to know how to progress naturally. Of course we can start running for something more than just having a healthier life, maybe we want to improve our physical condition, lose weight, run a race or simply look for a healthy hobby.
What is running?
Running or jogging, as we can usually come to know this exercise today, is the physical activity in which a person performs a continuous run, generally outdoors. It is a complex and coordinated process that fully involves the entire body. An act by which the feet touch the ground alternately at a speed greater than when walking.
Practical tips to start running
Start with a good warm up
Warming up is very important as it helps us prepare our bodies for intense physical activity, as well as helping us to avoid injuries. That's why we recommend starting each training session with at least 5 minutes of warm-up.
Do short intervals at first
If you are a beginner or have not done any physical activity for a while, what we suggest is that you do not run a full distance in your first sessions. Intersperse walking and running, depending on what your body tells you.
You can start by alternating 2 minutes of running and 2 minutes of walking. Increase the length of your running intervals by one minute until you can run without stopping to walk. Of course you can alternate longer intervals, but without pushing your body too much.
Don't start too fast
For our body, this physical activity is new, so it is not used to the stress it generates or the demand it needs. It is a common mistake among beginners to want to run very fast from day one, but this can lead to injury.
Run at a moderate pace in your first days of training, so the body can get used to this type of exercise and little by little you will be gaining the necessary physical condition to increase the intensity.
Matter of technique
To progress adequately in running, we advise you to implement these keys in your running technique:
- Try to avoid that your heel is the first part of the foot that contacts the ground.
- Do not take sudden strides when running: the ideal is that your footsteps do not make noise.
- Keep your shoulders relaxed and avoid letting your hands go past them.
- Relax your hands: do not clench your fists.
- Use the force of gravity as an ally to generate forward momentum.
- Try to make your strides land below the line of your hips.
Choose the right surface
There are several types of surfaces that you can use to start running, among them are:
- Asphalt or pavement:
- It is quite useful to go fast and with little danger of sprains, although it has a problem and that is that it can cause injuries to the joints and knees. It is recommended only for light runners and those who are in shape.
- Park or forest:
- It provides better cushioning for your joints and is not as hard on the knees. It is likely to suffer injuries due to irregularities, we advise you to always be careful to avoid obstacles such as roots and stones.
- Sand:
- This surface is excellent for training the muscles, although it could overload them, so training must be carried out with great care.
- Tartan:
- It is the synthetic surface of athletics tracks, it is soft, spongy and elastic, therefore it does not overload the joints although it can make the Achilles tendon work a lot.
- Treadmill:
- It allows you to train at all times and with excellent cushioning, but it can become monotonous and boring..
When choosing one of these surfaces, assess its pros and cons, we believe that it is best to run in a park or forest, since in addition to having good cushioning it will help you to be in contact with nature and it will not seem a boring activity.
Don't eat heavy before training
Avoid solid food about two hours before each workout and drink small amounts of fluids. This will help you avoid soreness or flatus. If this pain happens to you during a race, it is best to take a deep breath, walk and apply a little pressure on the part of the body that hurts.
Do not start the race again until the pain is completely gone.
Do cross training
If possible, vary the exercise you do a few days a week, so you give your body a chance to recover and get used to another type of stress. Another benefit is that it becomes more fun and stimulating to train and we introduce different motor patterns to our body, which means that our muscles and joints will not get used to a single movement and will be better prepared for a race.
Don't forget to do a good cool down
After your run, cool down by walking or jogging slowly for 5-10 minutes. Your breathing and heart rate should gradually return to normal. It is also good that you stretch for another 5 to 10 minutes, in this way we predispose our body to a better rest and better recovery.
Take note of your runs
It is advisable to keep a diary in which you record the times made during your races. To keep a good record of each session add the following information:
- Duration
- Kilometres
- Surface
- Effort required
- Food and drink consumed before and after the session
- Climate conditions
- Your feelings after training.
It will help us meet our goal and it will be a load of extra motivation because we will have a simple and easy way to see our progress.
Don't get discouraged
The results do not come from one day to the next, everything is a matter of perseverance, perseverance and patience. That is why you must continue training so that in a couple of weeks you begin to see the first advances in your exercise.
What items do I need to start running?
Without a doubt, the most important thing is to choose good running shoes, but here we leave you a simple list.
- Technical T-shirt
- Sports pants or leggings
- Socks
- Tennis
- Earphones
- Sports phone case
Training plan
The training plan to start running that we suggest is 6 weeks, you will exercise three times a week, resting the other days. You can do another type of physical activity to complement during those rest days, but taking care that you do not overload your body.
| Week | Day 1 | Day 2 | Day 3 |
| 1 |
Total: 26 minutes |
Total: 26 minutes |
Total: 26 minutes |
| 2 |
Total: 34 minutes |
Total: 34 minutes |
Total: 34 minutes |
| 3 |
Total: 31 minutes |
Total: 31 minutes |
Total: 31 minutes |
| 4 |
Total: 37 minutes |
Total: 37 minutes |
Total: 37 minutes |
| 5 |
Total: 34 minutes |
Total: 34 minutes |
Total: 34 minutes |
| 6 |
Total: 40 minutes |
Total: 40 minutes |
Total: 40 minutes |
What did you think of our training plan? What was your training plan when you started running? Do you think we are missing some advice or that we have missed something important? Leave your opinion in the comments.
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