You won’t want to disappoint your running partner or team by stopping or giving up, and this will give you the push you need to keep running. A running club can be a great alternative if you have trouble committing to regular runs. Most clubs have groups for people at different levels and set times and places to meet. You can find something that suits what you’re looking for. [4] X Trustworthy Source National Health Service (UK) Public healthcare system of the UK Go to source
Don’t run in the wrong shoes. You might not be able to wear the brand that works great for your friend. And if you’re a beginner, don’t plan to just use your old gym shoes or other shoes that you use for particular sports because you’re not sure how often you’ll run or whether you’ll really commit to it. You need shoes that are appropriate to your foot, your alignment and to your running. [6] X Research source
Be sure as well to plan your route ahead of time. Use an online or print map of your area and plot out your route. This is useful for finding new and alternative routes and making adjustments for distance as well as planning for particular situations like heavy traffic, road closures or construction that may make your usual route. [9] X Trustworthy Source National Health Service (UK) Public healthcare system of the UK Go to source
Your warm-up can include jogging or marching on the spot, gentle jumps, side stepping, and climbing stairs, among other exercises. [11] X Trustworthy Source National Health Service (UK) Public healthcare system of the UK Go to source
As you get stronger, adjust the running intervals to make them longer until you are running for a full 30 minutes without walking.
Increase your mileage by only about 10 percent per week. Do this for three weeks and then back off for a week by 20-25%. Repeat until you can run the distance you want. [14] X Research source
These runs are useful because they rest your muscles while still helping you build stamina. Your rested muscles will help you pick up the pace on days when you have more intense runs. [16] X Expert Source Kai NgCertified Running Coach Expert Interview. 12 February 2021. One of your runs each week should be longer and slower than your other runs. [17] X Research source
Start at an easy stride and then gradually increase your pace until you reach your desire speed. [19] X Research source
Run with your arms, shoulders, and jaw relaxed. Have your elbows gently bent at your side. [21] X Trustworthy Source National Health Service (UK) Public healthcare system of the UK Go to source Keep an upright posture and maintain a tall spine. Imagine a thread pulling the top of your head up to the sky. [22] X Research source Aim for a stride rate of 170-180 per minute. Focus on making sure your foot lands under your center gravity instead of out in front. Doing this encourages your foot to strike the ground with its middle rather than its heel. [23] X Research source Landing on your heel slows you down and can increase injury risk since you’re placing more weight on your joints. [24] X Research source
It’s better to run twice a week every week than to run a bunch of times in a single week and then take a few weeks off. [26] X Trustworthy Source National Health Service (UK) Public healthcare system of the UK Go to source
You can also shorten these intervals; incorporate three intervals of 5 minutes at tempo pace in a 30-minute run. Use the remaining intervals to recover at your normal pace. Tempo runs helps strengthen your hear for distance running. [27] X Research source
Speed work can be tough but you can also make it manageable. Go for your usual run at your normal pace. Pause and get your breath, then run fast (approximately 90% effort) for 80–100 meters (260–330 ft). Then walk or jog lightly to recover. Do this anywhere between 3 and 5 times. Remember to keep your form and technique. [28] X Research source Incorporate speed bursts into your runs once or twice a week to notice improvement in speed. [29] X Research source
When lifting weights to augment your running, it’s best to use a heavy weight that is enough to push your limits after 5 repetitions. Lifting lighter weights with high repetitions works to develop muscle size and endurance, but will not make you run faster. Fewer reps with heavier weight will help to develop faster, more powerful muscle contractions. [31] X Research source Strengthen and stretch your hip flexors. Studies have shown that doing hip-strengthening exercises can improve speed and agility. Try some basic exercises like the clamshell or sidestep. Make sure you are doing hip exercises at least 2-3 times a week. [32] X Research source Strengthen your hamstrings. It’s important for runners to have strong and open hamstrings because fatigue in those muscles can cause injuries to your knees. Dead lifts, leg curls, and box jumps are good exercises to strengthen the back of your legs and avoid hurting your joints. Strengthen your buttocks. Have a strong gluteus medius can help prevent lower-body injuries. Try taking the stairs instead of elevators during your daily routines. Strengthen your core. The core is an area often forgotten by runners. To reduce inefficient motion while running, train and strengthen your core to provide stability. Static exercises like planks will give you the best core workout, rather than endless situps where its easy to fall into the bad habit of using momentum rather than strength. [33] X Research source
It’s important do cross-training that involves lower-impact activity than running, which is a high impact activity. This will provide some relief to your joints on non-running days. Good activities include swimming, cycling, and rowing, among others. [35] X Research source There is a basic formula for cross-training: Do 60 minutes at or above 70 percent of your maximum heart rate. This will be the equivalent of a 8km run. Incorporate cross-training into your workout a couple of times a week (on days when you don’t run).
If you plan to run longer than 10 kilometres, consider bringing a water bottle with you. Staying hydrated during long runs will keep your legs from cramping and is also especially important when it is very hot out. [38] X Research source Even if you’re not a regular runner, be sure to drink 8-10 glasses of water throughout the day. This will replenish the fluid lost during exercise. Just make sure to spread your water out and don’t drink it all at once. [39] X Research source
