Health & Wellbeing
NEW TO RUNNING?
How do I get started?
Start walking for an amount of time that feels comfortable - anywhere from 10
to 30 minutes. Once you can walk for 30 minutes easily, sprinkle one- to
two-minute running intervals into your walking. As time goes on, make the
running intervals longer, until you are running for 30 minutes straight.
Is it normal to feel pain during running?
Some discomfort is normal as you add distance and intensity to your training.
But real pain isn't normal. If something feels so bad that you have to run with
a limp or otherwise alter your stride, you're probably injured. Stop running
immediately, and take a few days off. If you're not sure, try walking for a
minute or two to see if the discomfort disappears. If it doesn't disappear,
consult your GP.
Do I have to wear running shoes, or are other trainers fine?
Running doesn't require much investment in gear and accessories, but you have
to have a good pair of running shoes. Unlike all-round trainers, running shoes are
designed to allow your foot to strike the ground properly, reducing the amount
of shock that travels up your leg. They're also made to fit your foot snugly,
which reduces the slipping and sliding that can lead to blisters.
What's the difference between running on a treadmill and running
outside?
A treadmill 'pulls' the ground underneath your feet, and you don't meet any
wind resistance, which makes running somewhat easier. Many treadmills are
padded, making them a good option if you're carrying a few extra pounds or are
injury-prone and want to decrease impact. To better simulate the effort of
outdoor running, you can always set your treadmill at a one per cent incline.
Where should I run?
You can run anywhere that's safe and enjoyable. The best running routes are
scenic, well lit, and free of traffic. They’re also soft: choose trails or
smooth grass rather than roads. Think of running as a way to explore new
territory. Use your watch to gauge your distance, and set out on a new
adventure each time you run. Talk to other runners about the routes they run.
The more varied your routes, the easier running will feel.
I always feel out of breath when I run. Is something wrong?
Running causes you to breathe harder than usual, so some amount of huffing and
puffing is normal. Most of that out-of-breath feeling diminishes as you become
fitter. Concentrate on breathing from deep down in your belly, and if you have
to, slow down or take walking breaks. If the breathlessness persists, ask your
doctor about the possibility that you may have asthma.
I often suffer from a stitch when I run. Will these ever go away?
Side stitches are common among beginners because the abdomen is not used to the
jostling that running causes. Most runners find that stitches go away as fitness
increases. Also, don't eat any solid foods in the hour before you run. When you
get a stitch, breathe deeply, concentrating on pushing all of the air out of
your abdomen. This will stretch out your diaphragm muscle (just below your
lungs); this is usually where a cramp occurs.
Should I breathe through my nose or my mouth?
Probably the latter, this will allow you to get as much oxygen as possible to
your working muscles. However, some runners breathe through their noses during
training runs, they believe that this keeps them more relaxed. Do what works
best for you.
Mon Rest
Tue Run 1 min, walk 1 min. Do 10 times
Wed Rest
Thu Run 2 mins, walk 4 mins. Do 5 times
Fri Rest
Sat Rest
Sun Run 2 mins, walk 4 mins. Do 5 times
Mon Rest
Tue Run 3 mins, walk 3 mins. Do 4 times
Wed Rest
Thu Run 3 mins, walk 3 mins. Do 4 times
Fri Rest
Sat Rest
Sun Run 5 mins, walk 3 mins. Do 3 times
Mon Rest
Tue Run 7 mins, walk 2 mins. Do 3 times
Wed Rest
Thu Run 8 mins, walk 2 mins. Do 3 times
Fri Rest
Sat Rest
Sun Run 8 mins, walk 2 mins. Do 3 times
Mon Rest
Tue Run 8 mins, walk 2 mins. Do 3 times
Wed Rest
Thu Run 10 mins, walk 2 mins. Do twice then run for 5 mins
Fri Rest
Sat Rest
Sun Run 8 mins, walk 2 mins. Do 3 times
Mon Rest
Tue Run 9 mins, walk 1 min. Do 3 times
Wed Rest
Thu Run 12 mins, walk 2 mins. Do twice then run for 5 mins
Fri Rest
Sat Rest
Sun Run 8 mins, walk 2 mins. Do 3 times
Mon Rest
Tue Run 15 mins, walk 1 min. Do twice
Wed Rest
Thu Run 8 mins, walk 2 mins. Do 3 times
Fri Rest
Sat Rest
Sun 5K Race!
On race day: You will probably find that you can run at least 20 minutes before you need a break, but whatever your plan, start slowly, and don’t wait until you are exhausted before taking some one-minute walk breaks
This is a ten-week training schedule designed to get you from running for a bus to running 20 minutes non-stop. At this stage it is important that you concentrate on your running time and not the distance ran (this will come later). You should complete three sessions a week before moving on. Walk or jog slowly for 10 minutes before your run and afterwards walk for five minutes to cool down, stretch gently for another five minutes and allow at least a day between runs.
|
Week |
Time in minutes |
Total running time |
|
1 |
Run 1-1-2-2-1-1 (2 min walk in between) |
8 |
|
2 |
1-1-2-3-2-1 (2 min walk in between) |
10 |
|
3 |
1-2-3-3-2-1 (2 min walk in between) |
12 |
|
4 |
2-5-5-3 (1½ walk in between) |
15 |
|
5 |
2-5-8-3 (1 min walk in between) |
18 |
|
6 |
2-3-10-3 (1 min walk in between) |
18 |
|
7 |
4-12-4 (1 min walk in between) |
20 |
|
8 |
3-14-3 (1 min walk in between) |
20 |
|
9 |
2-16-2 (1 min walk in between) |
20 |
|
10 |
20 non-stop |
20 |
If you find the above well within your capabilities, try progressing to an intermediate programme. You should complete three of these sessions each week. Walk or jog slowly for 10 minutes before your run and afterwards walk for five minutes to cool down, stretch gently for another five minutes and allow at least a day between runs.
If you find that running 20 minutes non-stop is well within your abilities - Congratulations, it's time to join the main body of our running club on training nights. The club has people with the necessary experience to guide and help structure your training or prepare you for your first race.
Whatever your level of fitness you should be able to complete one of our schedules by setting aside about three hours a week for ten weeks. In ten weeks you’ll feel fitter, more energised and you will be comfortable to run three or four times a week. Running will become part of your routine.
The answer to this one depends upon your own goals. Many people join a running club to maintain their fitness and to enjoy the social aspects with other similar minded people who enjoy racing and training frequently.
However it’s your choice as to how you progress. Don't forget that running is a sport and it is important that you enjoy yourself, have fun and feel good!
You need to enjoy the running experience if you want to continue and succeed at it. But this can take time you need to be patient. At first running does not give you the ‘wow’ factor feeling and you will ask yourself “why am I doing this it hurts”? Eventually though, you realise the gain will be greater than the pain and you will have a real sense of achievement.
Best of Luck!