Health & Wellbeing
INTRODUCTION
Changing from walking to RUNNING
This is a guide for use by someone with little or no running experience. It should be used to help you progress slowly and safely to run distances up to a marathon. It is possible to train for a marathon in a shorter time span but this is. This one is set at a very cautious level to allow plenty of time for you to develop your potential.
The main principle used in this method is to listen to your own body and slowly increase the demands that you place upon it. These ideas are commonplace in many running magazines and training books.
You will have many questions about footwear, what kit to wear, training distance, training speed, how fast can I run, nutrition and so on, as well as guidance on consulting your doctor. Hopefully most of your questions will be answered during the training session.
DAY 1 the starting point is going for a 10-minute jog.
What do you mean by the term Jog? (Comfortable paced effort)
This could be from your house or find a route with a bit of scenery, could be the local park. Start with a slow jog. If after just a few metres you feel that you are forced to stop. Listen to your body and stop, walk ten metres and then start your jog again. Don’t worry if this happens time and time again what really matters is that you are out there getting fitter and are working towards your target. After 5 minutes no matter if you are jogging comfortably, stop, turn around and jog back to your starting point. Whether you found this difficult or easy is not important at this stage, what is the important think is that you did it. Give yourself a pat on the back and to enter today’s run in your training diary.
DAY 2. Today you will be doing no running. It is important to understand that rest is as vital for athletes as training. Trying to run when tired does not lead to improvements, and is more likely to lead to injury.
DAY 3 Repeat day 1 instructions i.e. go for a 10-minute jog. If you stopped the first time you tried, see if you can manage to run more. However, stop if your body tells you to do so, and remember that you will soon get to a position where a 10 minutes jog becomes very easy.
DAY 4 Repeat day 2. That is have a rest day. Be patient if you are finding things a little to easy at this stage.
DAY 5 Repeat day 1 (10 minute jog)
DAY 6 Rest day
DAY 7 Repeat day1 (10 minute jog)
In the first 7 days hopefully you will have managed 4 days of running. Now it’s time to look at gradually increasing our running but still listening to our bodies. Some of you will have done all four runs with out having to stop for a rest and if this applies to you, please move straight to Stage 2 instructions. If you needed rest and had to stop at all during the runs then delay moving to stage 2 until you can manage 4 of the runs (with a rest day in between) without stopping. It does not matter if it takes a number of weeks before you are running on alternate days without a rest, what is important is that you are doing it and are improving your running ability.
The day after your 4th run (without any rest stops) ask yourself the question "Do I feel tired from yesterday’s run?”
If the answer is yes take a rest day, then run (10 mins jog) the day after that, and then on the following day ask the question again.
Eventually the time will come (Occasionally it will be on the first time of asking) when the answer will be "NO I feel great as fresh as a daisy". When you can say this you will go out for a 10 minute jog, and by so doing have established two consecutive days of running.
The day after two consecutive days running ask the basic question "Am I still tired from yesterday's running"? If the answer is yes then it will be a rest day (and then 10 minutes jog the day after) if No then it will be a 10 minutes jog. Using this method you will see the number of runs a week start to increase but remember to let your body dictate when rest days are required.
Eventually you will reach the stage of 6 days running in a row. No matter what your body says take a rest. Remember running can become addictive and you must rest to aid your improvement.
We are now going to move from a timed run to distance run. The first thing to do is to work out a two-mile route (using map or check the distance in your car).
Day1 go out and jog the two-mile loop
Day 2 do your 10-minute jog
Day 3 Ask the do I feel tired?
Yes? Then do 10 Mins jogging. The next day ask the same question.
No? Then go for your two-mile jog
Continue to increase the amount you are running in i.e.:
· The day after a two-mile jog go for a 10-minute jog.
· The day after a 10 minute jog, ask yourself if you feel tired
· If you do feel tired, go for a 10 minute jog
· If you don’t feel tired, go for a two mile jog
However, you must have a rest and so after completing 6 consecutive days of running take a rest day.
Soon you will achieve a week of two miles jog, alternating with10 minutes jogging, and finishing with a rest day.
The rate of progression will depend on the level of fitness you had at the start of this program.
We will again use the same method as before.
Day 1 Jog 2 miles
Days 2-6, ask yourself if you are tired.
· If you are tired, then go for 10 minutes jog
· If you are not tired, then go for a 2-mile jog.
Day 7 is a rest day
Day 8 if you did not jog the 2 miles each day go back to day1 of this stage and repeat the week until you are able to do so. Once you can manage 6 consecutive days of 2 miles, progress on to Stage 5.
If you had difficulty reaching this point please don’t be down hearted, think about all you have done so far to overcome the main barriers and from here on the business of getting fitter will become easier.
Remember that not everybody will be able to progress at the same rate. It may help you, at this stage to look at your training diary to see how much you have accomplished since you started.
The objective now is to increase your weekly mileage. General advice is not to increase your running by more than 2 miles in total each week. Normally you do this by adding 1 mile on to runs. In some ways it’s harder for beginners as the percentage increase is much greater (i.e. 30% on your two mile run). However having got over the initial stage of the training schedule your running capability is now increasing rapidly. Provided that you listen to your body and don’t exceed the suggested schedules you should achieve your targets without injury.
Day 1 3-mile jog
Day 2 ask the question if you feel tired.
· If you feel tired, then jog 10 minutes then finish the week with two mile Runs, and 7th day rest day. Then repeat the week until you can say No on day 2
· If you feel fresh, then run 2 miles on days 2,3,4,5, and 3 miles on day 6
What you should do is apply the basic principles we have been using in the initial phases. When you have completed a week, move to the next week, and attempt to do the schedule. However if you are tired the day after a session (and you have kept to the guidelines and have only been jogging/easy running) then reduce the next day's training by one mile and complete the week at the previous week's level. If you are unable to complete the desired level then the next go back to the previous week's schedule repeat this before moving up again.
By listening to your body you should be able to progress at a pace, which is suitable for yourself.
Best of Luck!