If you were inspired by the London Marathon and want to up your exercise game, transitioning from walking to running is easier than you think. Exercise physiologist Anthony Fletcher provides expert guidance on how to begin.
How to Start Running
For those starting from zero, Fletcher recommends a simple run-walk protocol to build strength and fitness gradually, provided there is no medical reason to avoid running. Begin by jogging or power walking for 30 seconds, followed by a 60-second recovery walk. Repeat this sequence five times. As you progress, increase the power walking portions to running or add more repetitions.
Another essential for new runners is plyometric exercises—explosive movements like jumping that develop tissue tolerance for running. Start with five to ten small jumps on the spot, then progress to pogos for 10, 20, or 30 seconds while increasing jump height.
Setting Realistic Goals
Once you introduce more movement, identify your current level, desired goal, and a realistic timeframe. For example, the OneTrack Club couch to 5K programme takes at least nine weeks. Most recreational runners need four to five months of dedicated preparation for a marathon.
Types of Runs
Beginners should focus on easy runs and occasional interval formats. Easy runs are manageable distances at a conversational pace. Long runs build endurance. Tempo runs maintain a challenging pace for shorter durations. Threshold runs are slightly faster, improving lactate threshold. Intervals alternate between fast running, jogging, walking, and resting, increasing speed and VO2 max.
Interval Workout for Beginners
Interval sessions allow you to accumulate quality work. For example, run at your 5K pace for two minutes, rest for one minute, and repeat 16 times for 32 minutes of quality running. As you progress, lengthen work periods and shorten recovery.
Common Beginner Mistakes
- Thinking you need to be fit before starting: Exercise improves fitness, so don't wait. Find a qualified coach for support.
- Running through injury: Pushing through pain offers minimal return. Address the root cause and allow time to heal.
- Trying to lose weight through running: Running requires energy; aggressive dieting limits fuel and increases injury risk. Maintain a nutritious diet with appropriate calories.
What You Need to Start
Shoes: Comfortable footwear is key. Try on multiple pairs in-store and be willing to test different brands. Retire shoes that cause issues.
Clothing: Double-lined socks prevent rubbing, zippered shorts store valuables, breathable tops reduce chafing, and supportive sports bras are essential for women.
