Leaving the comfort of your bed to go for a run in the cold, wet streets can be a chore to say the least. Regardless if you are a running beginner or professional, it is hard to find the motivation to start your workout. Before you embark of your run, get your exercise schedule in order.
First, figure out how many days per week you can afford to run. This should be based on your schedule, fitness level and how much you want to push yourself.
Once you figure out how many times per week you intend to run, then account for one day in between runs. By running every day, you are putting your body (mainly knees) under pressure that may not be sustainable for long periods of time. It is vital that you balance stress and impact with recovery, to reduce risk of injury.
How Often Should Beginners Run?
If you have never laced up your shoes and gone for a medium-distance run before then you should start with waking and running intervals. This will build your stamina and endurance. It will also develop your muscles to support more frequent running. Here is the routine that beginner runners should follow:
- Workout 1: Long walk, this should be done for 30 minutes at a mildly-intense pace.
- Workout 2: Run-walk, this should be done for five to ten minutes as a warmup. Follow by alternating one minute of running with a minute of walking until you reach the ten minute mark. To cool down, walk for another five minutes.
- Workout 3: Medium-distance run, should be a five minute warm up. After the warmup. Run for three minutes. Once complete, walk until your breathing becomes constant. Repeat this for another two times.
- Workout 4: Medium walk for 20-30 minutes at a moderately intense pace.
If you are following this regime with ease, then try to increase the duration or distance that you workout for by 10% each week. Try not to increase your workout regime to drastically otherwise you put your body at a higher risk of injury. Once you are consistently increasing your workout regime, then switch to one that is more intense. However, always keep in mind that injury will set you back weeks so it is counterintuitive to rush your gains and become fatigued or injured.
Running Workout For Beginners
You may find it beneficial to add new aspects to your workout such as running up hills. Taking you out of your comfort zone will help you build your strength, agility and resistance against injury.
Fartlet is a Swedish term that means adding a boost-phase to your steady run. So, run at a steady pace for five minutes and then sprint for 30-seconds. Once the sprint is finished, go back to your regular running speed.
Running up an incline such as a hill, will activate your glutes and hamstrings. This is an alternative to relying on your quads to do the movement. By improving the effectiveness of your glutes and hamstrings, your oxygen distribution will improve. In-turn, this allows you to run further for a longer duration.
Running at a faster speed will strengthen your bones and joints. Once again, this will lower your chance of becoming injured. By doing speed work, your body can handle the physical stress of running further and faster.
These boost-phases can be longer or shorter than 30-seconds. However, if you are a beginner, we suggest starting around that point.
Supplements For Runners
If you are still finding it difficult to motivate yourself to get out of bed to go for your scheduled run, then maybe you are in need of a supplement.
For energy, many runners look for pre-workout supplements. Our ‘Ultimate Core’ Pre-Workout supplement is designed to give you a boost of energy that helps you get the most out of your workout. Made with the highest quality natural ingredients.
Also, check out our guide on how much protein you need to build muscle.