[et_pb_section fb_built=”1″ _builder_version=”4.13.0″ _module_preset=”default” global_colors_info=”{}”][et_pb_row _builder_version=”4.13.0″ _module_preset=”default” custom_margin=”-46px|auto||auto||” custom_padding=”0px|||||” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.13.0″ _module_preset=”default” global_colors_info=”{}”][et_pb_text _builder_version=”4.13.0″ _module_preset=”default” custom_padding=”0px|||||” global_colors_info=”{}”]<\/p>\n
How to build up to a realistic running routine<\/p>\n
Running is a great way to get fit and find some me-time \u2013 try these strategies to get started.<\/p>\n
Everyone knows that running is a fantastic way to get fit or to boost your endurance for another sport. But it\u2019s hard to know how to get started if you\u2019re a beginner to running. And let\u2019s be honest, the idea of pounding the streets come rain or shine isn\u2019t exactly appealing! Luckily, there\u2019s you can use the treadmill at your gym. Let\u2019s look at tips and strategies for building up a realistic running routine.<\/p>\n
Just like any other type of exercise, running works best when you have a goal. This could be running non-stop for a certain amount of time, or reaching a goal pace. But the easiest (and most rewarding) running goal is distance.<\/p>\n
When you set a running distance as your key goal, you\u2019ll be able to track it and celebrate it! You could do that quietly by yourself on the treadmill or out in the local area, or you could enter a race and get a medal for it. Either way, you\u2019ll end up with a PB (personal best) and a benchmark time to improve on.<\/p>\n
The most popular running distances for beginners are 5K and 10K<\/a>. 5 kilometres is 3.1 miles, and 10 kilometres is 6.2 miles. How long should you aim for? That really depends on your fitness and other factors. The main aim is to set realistic goals<\/a> without piling on the pressure. Why not aim to simply run 5K non-stop, or finish a local 5K race?<\/p>\n If you think that running races would be your jam, google local 5K or 10K events and fun runs. Running events are fun, friendly, and have an amazing atmosphere. Plus you usually get a medal and a goodie bag!<\/p>\n [\/et_pb_text][\/et_pb_column][\/et_pb_row][et_pb_row _builder_version=”4.13.0″ _module_preset=”default” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.13.0″ _module_preset=”default” global_colors_info=”{}”][et_pb_image src=”https:\/\/www.hussle.com\/blog\/wp-content\/uploads\/2021\/12\/AMENDED-Blog-Post-One.png” alt=”Hussle Gym” title_text=”One Network” _builder_version=”4.13.0″ _module_preset=”default” custom_margin=”-44px|||||” global_colors_info=”{}”][\/et_pb_image][\/et_pb_column][\/et_pb_row][et_pb_row _builder_version=”4.13.0″ _module_preset=”default” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.13.0″ _module_preset=”default” global_colors_info=”{}”][et_pb_text _builder_version=”4.13.0″ _module_preset=”default” custom_margin=”-34px|||||” global_colors_info=”{}”]<\/p>\n The walk\/run method is a popular way to build up running fitness from scratch (or if you haven\u2019t run for a while). It was popularised by legendary running coach Jeff Galloway back in the 1970s and plenty of runners use it today.<\/p>\n Walk\/run is simple \u2013 just alternate periods of running with periods of walking until you build up endurance. It doesn\u2019t matter how long you run (or walk) for, but try to stay consistent and always track your training so you can gradually walk less and run more.<\/p>\n Why not start walk\/run by running for 1 minute, walking for 2 minutes. If that feels OK, next time you could either run faster for 30 seconds and walk for 1 minute, or run for 1 minute and walk for 90 seconds.<\/p>\n There\u2019s no right or wrong way to use the walk\/run method but you should be aiming to increase the amount of time running<\/a> and\/or decrease the length of your walk periods.<\/p>\n We all walk and run differently due to our height, skeleton, ankle mobility and foot shape. Some people are natural heel-strikers, whilst others tend to lead with their toes. Neither style is better, and you shouldn\u2019t try to adapt your natural stride style. Just make sure you have the best type of running shoes<\/a> for your running style.<\/p>\n <\/p>\n [\/et_pb_text][et_pb_image src=”https:\/\/www.hussle.com\/blog\/wp-content\/uploads\/2022\/06\/Marathon-runners.jpg” title_text=”Marathon runners” _builder_version=”4.13.0″ _module_preset=”default” custom_margin=”-47px|||||” global_colors_info=”{}”][\/et_pb_image][\/et_pb_column][\/et_pb_row][et_pb_row _builder_version=”4.13.0″ _module_preset=”default” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.13.0″ _module_preset=”default” global_colors_info=”{}”][et_pb_text _builder_version=”4.13.0″ _module_preset=”default” custom_margin=”-33px|||||” global_colors_info=”{}”]<\/p>\n It\u2019s easy to tense your hands and shoulders when you run, but this will lead to aches and pains (and it won\u2019t make you run faster!) Check in with yourself occasionally to relax your hands, shake out your arms, and drop your shoulders. Unless you are actively sprinting, or powering up a hill, your arms should have a relaxed swing.<\/p>\n As you run, keep your chest up and your chin level. Think about drawing your shoulder blades back and down. This posture will help you run freely, with a decent pace, and it will minimise injuries as you build up your running routine.<\/p>\n Let\u2019s talk about how to design a running routine that suits your lifestyle. Start by thinking about how many times per week you can exercise<\/a>. Now consider whether you just want to run, or if you want to do classes, gym workouts<\/a>, swimming or yoga.<\/p>\n You don\u2019t have to run every day<\/a> to become a runner. In fact, running too much can be detrimental. You\u2019ll have permanent DOMS, feel tired, and be seriously achy. And you might leave yourself open to common running<\/a> injuries like plantar fasciitis and IT band issues.<\/p>\nShould you use the walk\/run method?<\/h2>\n
How to have good running form<\/h2>\n
Don\u2019t overthink your stride<\/h3>\n
Relax your arms and shoulders<\/h3>\n
Mind your posture<\/h3>\n
How many days per week should you run?<\/h2>\n