Today I would like to recommend you a sport that I loved doing for quite a few years: running.
Maybe you already had a few painful running attempts or maybe you really want to get into running but you have no idea where to start. If this applies to you, then this article is for you! I got a very nice plan you can follow.
Sometimes there is nothing more relaxing than a nice and easy run. But unfortunately it's not that easy to complete a run if you have never been running before. The first runs might feel like a torture to you. But the good thing is, your runs will feel a lot better if you survived your first ones.
The great thing about running is that you really don't need much, only a good pair of running shoes. And you can run everywhere.
Equipment
As mentioned, running shoes are the most important thing. If you have no I idea what kind of shoes are right for you, ask for advice in a runner's shop. You don't need more equipment if you are a beginner. Even wearing an ordinary shirt and and sports pants is totally fine.
I don't really recommend to train with a heart rate monitor if you are starting out. In your first runs your heart rate will be very high and most likely you will not be able to train within specific heart rate zones. A simple stopwatch will help you to keep track of your progress.
I've never been a huge fan of the interval method. This means, you're alternating between running and walking intervals. I think running as far as possible is the best option.
The plan
You will run three times a week. There are 1-2 rest days between each training day.
| Tuesday | Friday | Sunday |
|---|---|---|
| 3km | 3km | 3km |
Your initial running distance will be 3km. When you start running, try to run as slow as possible. It's a common beginner mistake to start way to fast. Consequently you will be out of breath very soon. So, start very slow and try to run as long as possible. If you have to stop running, walk and take a few deep breaths. Then run as as long as possible again and start walking if needed. Repeat this until you completed 3km.
The first few days will be very exhausting. But in the second weeks you should notice the first results and you should be able to run a little bit longer than the week before. And again, stop running if you have to and walk a few meters. Take a few breaths and continue running again. After a few weeks you will finally be able to run 3km completely. That's a great success! The worst is behind you!
| W | Tuesday | Friday | Sunday | Weekly mileage |
|---|---|---|---|---|
| 1 | 3km | 3km | 3.5km | 9.5km |
| 2 | 3km | 3km | 4km | 10km |
| 3 | 3km | 3.5km | 4km | 10.5km |
| 4 | 3km | 3.5km | 4.5km | 11km |
| 5 | 3km | 4km | 4.5km | 11.5km |
| 6 | 3km | 4km | 5km | 12km |
If you can finish a 3km run, you can start to increase your running distances. Each week your weekly distance will be increased by 0.5km. I don't recommend increasing your mileage beyond that. Not only your cardiovascular system, even your joints and tendons have to adapt. Your endurance will improve much faster than your joints and tendons. You might risk an injury if your mileage increases too fast. Follow this plan for another six weeks. By the end of this six weeks, you should be able to run 5km.
What's next?
Running 5km is a solid basis. You can extend your weekly mileage by 10-15% each week. Your pace doesn't really matter in the beginning. It's okay to be slow. More important than getting faster is to extend your running distances. You will get faster anyway. You can work on your pace if you are more advanced.
I highly recommend this method to any new runners. That is how I started out many years ago. I really do hope this plan will help you to get into running!