How to start running
This article is perfect for people who just want to start running but I think also people who run a bit, will find interesting information for them. We invite you to follow our site, and in the new year promise to put more information in English. We are not native speakers, our English is not perfect, but we strive constantly to improve, so if you find some language mistakes confidently tell us, and we will be grateful!
*Polish version of this article here
So what? Ready, Steady, GO!
At the bottom, we’ve put links to training plans for people with different levels of training. However, before reading them, please read the following tips, because as you know only motivation is not enough – but what to do not to end the adventure with the activity faster than it started? Here are some tips on what to keep in mind, despite the great desire and getting your heart to run.
1) Sport shoes. The sight of people running in sneakers hurts not only the eyes of the observer, but above feet of the runner! You have read and heard about the outfit for running, you have heard and certainly will not read once again. As for the additional costs associated with starting sport: as much as special sports clothes I think are only a comfort for a runner, so shoes simply care for our healthy feet. We have only one pair of feet in our life – let’s take care of them so as best as it’s possible. At the very beginning, very comfortable “sneakers” sports shoes, which you use, can be enough, however, with time, when you catch a bug, it is worth putting off a little for shoes only used during trainings. Your feet will thank you for that!
2) Self-control. Cool! You have decided to enter one of our training plans into practice! Now only be careful not to overestimate your abilities. Based on the once-known saying, you can formulate the thesis: “You will cheat mother, you will cheat father, but you will not fool the body”. You run according to plan, but you feel that it is getting poor? Legs with cotton wool, squeaking in the ears, stars in front of your eyes? Stop!!! No matter that you do not finish your training, you may not even be able to complete your goal at the end. BUT none of us is a set machine – a lot of factors influence the well-being during the activity: from humidity and air temperature to the amount of hemoglobin and blood saturation ending. Ideally, once every six months, perform a regular blood count test – do it for yourself, for your own health: be under control and regularly examine yourself! I also encourage you to research typically for runners / athletes – in the laboratories there are test packages dedicated to active people. Unfortunately, they are paid, but it’s an investment in YOUR HEALTH – it’s worth it. 🙂
3) Reason. To the point of reason, I renew the aspect of examination before you start running, jumping straight out of the couch. This is a very good step in your life! But the body doesn’t know about your ambitious plans – prepare it for it. Begin gently, with every workout and well-being, listen to your body, react to your actions. Health is here in the foreground.
Another sensible action is a light warm-up before you start running. Up to 10 minutes is enough. Make some rompers, prepare hocks, knees, hips, arms, but also muscles: shin, thighs, arms, torso for hard, active work. Usually, when someone snaps / frightens us – we know how we react. Just the muscles or joints – one wrong move and it can be an accident … Sad.
After each workout, stretch out the parts that worked during the training. During the exercise, a lot of blood flowed through the muscles to supply them with oxygen and nutrients, the muscle fibers are stuck together, so after running, it should be gently, statically, not impulsively stretching them. Then the muscle fibers will stretch, the blood will be able to better reach the cells, to nourish them after such intense effort, muscles and fascia will not be tense to prevent injuries, muscles will not form so many hypoxic places, resulting in trigger points – very painful places that we can feel as discomfort over time and even the inability to walk without pain.
After training, it’s worth taking care of proper regeneration. Soon we will prepare an article on this topic
At the beginning, it’s probably the most important tips on how to combine motivation, prudence and training plan, which below you will choose right under your expectations and above all – possibilities.
Below there are links to 10-week training plans. The first one is for people who plan to start at 5km, and the next three will allow to finish the race on a distance of 10km.
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Training plan for beginners who want to start the adventure with running
What to do when we want to run, and we have a problem to run 30 minutes without stopping. Below there is a plan for everyone who wants to start their running adventure. Each training is a continuous course intertwined with a march. It should be performed 3-4 times a week. After 10 weeks, we should not have a problem to run 30 minutes without stopping.
10-weeks training plan for people who want to break 60 minutes for 10km
The plan below is for people who run 30-40 minutes without problems. The first three trainings are obligatory and can be performed on any days (ex. Monday, Wednesday, Friday) it is important that all three are not performed day after day. It is important to regenerate and relax, so let’s do two training days in a row. The fourth training is optional. It can be any complementary discipline (swimming, swimming pool). It is also worth going to the gym, but without a trainer we do not advise you to do exercises there, because without the correct technique it is very easy to get injured. If you have any questions, write to us.
10 weeks training plan for people who want to break 50 minutes for 10km
The plan below is for people who have gone below 55 minutes for 10km. The first three trainings are obligatory and can be performed on any days (eg Monday, Wednesday, Friday) it is important that all three are not performed day after day. It is important to regenerate and relax, so let’s do two training days in a row. The fourth training is optional. It can be any complementary discipline (swimming, swimming pool). It is also worth going to the gym, but without a trainer we do not advise you to do exercises there, because without the correct technique it is very easy to get injured. If you have any questions, write to us.
10 weeks training plan for people who want to break 45 minutes for 10km
The plan below is for more advanced people who have gone below 50 minutes for 10km. The first four trainings are mandatory and can be performed on any days (eg Monday, Wednesday, Friday, Sunday) it is important that all four are not performed day after day. It is important to regenerate and relax, so let’s do three days in a row. The fifth training is optional. It can be any complementary discipline (swimming, swimming pool). It is also worth going to the gym, but without a trainer we do not advise you to do exercises there, because without the correct technique it is very easy to get injured. If you have any questions, go ahead and write to us.
