To feel better in your body, to lose weight or just to resume sport, you have decided to start running . Good choice ! Running is a sport that you can practice anywhere, inexpensively, and the benefits of which you will quickly see.
Here are some tips to start running smoothly , and not to be disgusted from the first outing!
Start jogging gently
Even if you get out of breath very quickly, you will manage to run for half an hour, just like any jogger. Only training makes the difference!
Your body is little or not at all used to running, do not try to run for a long time from the first session to the end of your resources. You need to get your body used to it. If you are not athletic, it is not reasonable to consider running more than 5 minutes in a row from the first jogging session!
Training proposal for beginner jogging
Any beginner runner must go there , the first jogging sessions must necessarily alternate walking and running sequences to allow your body to gradually adapt to this new effort.
Here is a suggested training plan to start jogging at your own pace. The end goal of this plan is to be able to run for about 30 minutes without stopping.
The sessions will alternate between walking sequences (fast if you can) and slow running sequences, with 2
jogging per week. Do not hesitate to adapt this plan according to your state of form. You don’t have to suffer! If so, slow down your running pace, or increase the proportion of walking sequences.
The graph below represents the typical contents of the jogging sessions to be performed. The blue color represents the walking sequences, and the orange color represents the running sequences. Depending on your level, typical content will be repeated over two to four running sessions.
Details of the sessions to achieve the goal of running 30 minutes
st session (the top bar in the graph above)
– start with 10 minutes of brisk walking to warm up
– do 3 times: (1 minute run + 2 minutes walk )
– walk a little to finish.
Your outing should take about 20 minutes.
The content of the following sessions depends on your feelings during the 1 st session . If this seemed too easy for you, you can speed up the increase in running time compared to walking. But if not, do the following sessions:
2 nd session: the same as the 1 st , but chaining 5 times (1 minute race + 2 minute walk)
Your output should be about 25 minutes.
3 rd session: same, but chaining 3 times ( 2 minutes running + 2 minute walk)
4 th session (2 nd bar graph) : identical, but chaining 4 times (2 minutes of running + 3 minute walk)
And so on. These sessions are only given as an example. Even if it means repeating the same session over several days or even weeks, you must be completely comfortable at the end of the session before increasing the running time . Depending on your physical condition at the time, the progression will be more or less long.
The total running time will increase painlessly, as will the total duration of the rides. But in a run / walk sequence, the walking and running times will remain the same (except in the final phase of the plan where running will gradually gain the upper hand).
Progress at your own pace, but do not take an outing longer than 1 hour.
From a few weeks , you will start your sessions with running and no longer with walking.
When your running sequences approach 10 minutes , you will limit yourself to 3 or 4 running sequences per session. Gradually, you will reduce the first 2 running sequences, and increase the duration of the last, until you reach 5 minutes + 5 minutes + 25 minutes .
Congratulations! At the next exit, you are ready to run for 30 minutes!
