The 8-Step Start Guide for Running
Its the approach more than enthusiasm that 'runs' - Issue #138
“Running is more than just physical exercise - it's a journey of mental and emotional empowerment.
With each stride, you push past limits, build resilience, and unlock a sense of freedom. Lace up and let your run transform you.”
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Lot of people ask how to approach running. Most people set out on unplanned jogs. Many start to get injuries or pain and leave it. Running is a wonderful form of sport and I started late in my life in 2018 when I was 52.
Here are some of the things that has helped me and will help any beginner:
➶➶ Warm-Up: Minimise Injury Risk
Before starting your run, take the time to warm up with a 8-10 minute jog. This gentle preparation helps reduce the risk of injury by increasing blood flow and flexibility.
Additionally, incorporate dynamic warm-up exercises such as:
Walking lunges
Knee hugs
Straight leg kicks
Ankle pulls
High knees
Butt kicks
Lateral shuffle
➶➶ Cool-Down: Enhance Recovery
After your run, cool down with a 5-10 minute jog to flush out lactate and aid in recovery. This gentle jog helps clear the blood of waste products, reducing muscle soreness and fatigue.
➶➶ Foam Rolling: Reduce Soreness and Prevent Knots
Finish your cool-down with foam rolling to reduce muscle soreness and prevent knots. This self-myofascial release technique helps break down adhesions and improve circulation, leaving your muscles feeling refreshed and ready for the next run.
➶➶ Interval workout
One day of the week do interval workout. This will help you increase stamina. You may do it like this pattern:
Jog/walk 50 mtrs
Run 50 mtrs
Run 100 mtrs
Jog/ Walk 100 mtrs
Run 150 mtrs
Jog/Walk 150 mtrs
Run 200 mtrs
Jog/Walk 200 mtrs
Run 250 mtrs
Jog/walk 250 mtrs
Increase the distance every week and remove the walk with jog.
➶➶ Short & Long Sprint
Short Sprint helps develop speed and power, long sprints help develop endurance. If you are planning to get into your best shape, do short sprints. If you are targeting 10K and half marathons, do long sprints. Short sprints are best for burning calories , adding muscle strength and power.
Short Sprints – Do 6-8 sprints of 100 mtrs at 70-80% effort. Recover for 1 min in between. 70-80% effort, means, you can speak a few words while running but cant converse.
Long Sprints – Do 3-4 sprints of 400 mtrs at 70-80% effort. Recover for 2 minutes between sprints.
Increase your distance and number of sprints as you progress.
➶➶ Fartleks
Fartlek is a type of running workout that involves periods of faster running intermixed with periods of slower, easier running.
The key features of fartlek training are:
Continuous running - There is no complete rest or walking breaks, just transitions between faster and slower paces.
Unstructured pace changes - The pace changes are not set to a specific time or distance, but are done based on feel and the surrounding environment.
Variety of paces - The faster efforts can range from short sprints to longer tempo-like paces, with the recovery periods at an easy, jogging pace.
Flexible format - Fartlek workouts can be done on the road, track, trails, or even a treadmill. The pace changes and duration can be tailored to the individual runner's needs and goals.
The term "fartlek" comes from the Swedish words "fart" (speed) and "lek" (play), reflecting the playful, unstructured nature of this type of training. Fartlek is designed to improve both speed and endurance by challenging the aerobic and anaerobic energy systems.
Incorporate 1 session per week. To start with you can do this:
1 min run followed by 1 min jog followed by 2 min run > 2 min jog > 3 min run > 2 min jog > 4 min run > 3 min jog > 5 min run > 3 min jog.
As you advance, you can do active recovery with 2 min jog in between and go down the ladder with 5,4,3,2,1 minutes run. The shorter the run period, the faster the speed should be.
➶➶ Long runs
Long distance running increases your aerobic capacity which is maximum amount of oxygen consumed by your body during exercise. Long runs should be at least 25-40% of your overall weekly mileage. This will be 1 session per week. Increase your mileage by 10% every week.
This should purely be such that you can hold a conversation. If you are unable to do that means you are going too fast. To start with, go for time instead of distance. Like a 20 min long run or a 3 km run. Just keep your run continuous and progressive every week.
➶➶ Strength training
You should do strength training at least once a week preferably twice a week which is crucial to your health and optimal performance. It will help you prevent injury and enhances performance. Specially as you age, strength training is particularly important.
Commit 60 mins a week to strength training. You don’t have to go to a gym for this. A strength training exercise is simply an anatomical movement with resistance. The resistance may come from a band or machine or body weight. Your muscle cant decipher where the resistance is coming from. You should do full body strength training which means working on lower body, upper body and mid section. May be, 3 exercise each of lower and upper and two of midsection.
➡️ Essential Running Habits for Success
To ensure a safe and enjoyable running experience, remember to:
Warm Up and Cool Down: Always start with a gentle warm-up and finish with a cool-down to prevent injuries and improve recovery.
Stretch and Release: Incorporate static stretching after your runs to improve flexibility and reduce muscle soreness. Use a foam roller to release tension and promote circulation.
Massage for Recovery: Treat yourself to a weekly massage to aid in recovery and reduce muscle tension.
Gradual Mileage Increase: Avoid sudden changes in mileage by gradually increasing your weekly distance over three weeks. If you feel comfortable, you can then continue to increase your mileage.
Aerobic Capacity: Focus on building your aerobic capacity by running 75% of your weekly mileage at a relaxed pace.
Record Your Runs: Use a running app to track your progress, monitor your performance, and stay motivated.
Running Partner: If possible, find a running partner to share the experience, provide moral support, and help you stay accountable.
Proper Footwear: Invest in a good pair of running shoes that fit comfortably and provide adequate support.
Stay Positive: Remember that bad days are inevitable, but staying positive and focused will help you overcome any challenges.
In case you missed previous issue on the power of change, here are the key highlights:
Start with Focus: A clear sense of purpose and well-defined goals provide the direction needed to drive change. Reflecting on your values, passions, and long-term aspirations helps in understanding your innermost purpose, which fuels your willpower and guides your actions.
Cultivate Willpower: Motivation and enthusiasm are essential for sustaining the actions necessary for change. Setting clear goals, breaking them into manageable tasks, creating a schedule, and celebrating small victories help in maintaining the willpower to achieve your objectives.
Develop Capabilities: The skills and abilities required to fulfill your goals are developed through focus and willpower. This may involve learning new skills, seeking guidance from mentors, joining relevant communities, and continuously improving your capabilities.
Implement Effective Strategies: Utilizing methods like Warren Buffett's "2 List" Strategy and the Ivy Lee Method helps in prioritizing tasks and eliminating distractions. These strategies emphasize focusing on the most important tasks, avoiding multitasking, and maintaining consistency to enhance productivity and achieve goals.
Unlocking The Power of Change
I believe in the concept of always becoming better version of ourselves, physically, emotionally and mentally. Here are three resources which will add immense value to your day (read life). Check them out:
This week, I have invested my efforts to become better through:
Book: Born to Run by Christopher McDougall
Before you go!
Did you like this issue? If yes, consider dropping your love on the socials and sharing it with anyone who you think will benefit from it.
See you next on the twenty sixth Sunday of 2024. Take care!