How To: Running For Beginners

Race season is quickly approaching, and many of you may have 5/10ks, half and full marathons on your calendar in the coming months. Need to start training? Ambassador Jess Banasiak from Nashville, TN has the tips to get you started!

 

 

Tips to Get You Started (or Keep You Going)

    1. Invest in the RIGHT shoe.

      Spending $100-150 on a new running shoe can be overwhelming, but it is certainly worth the investment! Head to a nearby running store (support local when you can) where employees can watch you walk/run for gait analysis and to test for overpronation (inward rolling of the foot). Be sure to mention any injuries that you’ve had in the past and your training goals. Trust me, these employees (coming from one herself), love to chat about running and will be more than happy to offer any advice that they can! And don’t forget about socks either! Opt for a synthetic or wool blend sock that will wick away moisture and prevent blistering. Some of my favorite brands are SmartWool, Balega and Swiftwick, but there are so many great options out there.

       

      2. Build mileage gradually and don’t be afraid to walk.

      Most people follow the 10-Percent Rule (10PR) here: don’t increase your total mileage by more than 10% each week. This will help to prevent the overuse injuries that are common in runners. Brisk walking, often in combination with running intervals, is also effective in helping runners to safely achieve new mileage goals (see the 5k training schedule below).

       

       3. Listen to your body and be flexible.

      Whether you’re training for your first 5k or your tenth marathon, this is something that a lot of runners struggle with (myself included). Sometimes we feel so bound to our training schedules that we neglect what our bodies – and minds – really need. Don’t be afraid to modify this schedule - take an extra rest day if you need it or cross train as an alternative. There’s certainly a fine line between pushing ourselves hard and pushing ourselves too hard. While running on tired legs and getting out there when “we just don’t feel like” it is integral to our physical and mental growth as athletes, practice self-awareness and be okay with taking it easy every now and then.

       

      4. Be proud of yourself!

      This is certainly most important on the list! It sounds corny, but it’s something that I say to myself at the end of every training run or race – “I’m proud of you”. Regardless of whether you PR in a race or haul butt through what’s supposed to be an “easy” day, be grateful for what you’ve experienced and the things that you’ve learned. Sometimes this might mean learning that you’re physically capable of more than you tell yourself or it might mean learning to respect your bodies need for rest.

       

      Training Schedules


      5k


      This is a 5k training schedule from a local running group, East Nasty. It’s an eight-week plan (3 workouts per week) with the first workout being 10 min walk, 5 x (60 sec jog/60 sec walk), and 10 min jog. Check it out below.


      Half Marathon/Full Marathon


      I know a lot of people that have success with Hal Higdon’s  (http://www.halhigdon.com/) half and full marathon training plans. Remember tip 3 – use these plans (and anything you find online) as rough guidelines and adjust them based on what works best for your body. Depending on the course or race day goals, you might also find specificity to be important (e.g. I’ll often swap out a track workout for hill repeats).

       


      Mondays

      Wednesdays

      Saturdays

      Week

      10 min walk

      5x (60 sec jog/60 sec walk)

      10 min walk

      1

      5 minute brisk walk

      8x (60 sec jog / 90 sec walk)

      5 minute walk

      5 minute brisk walk

      9x (60 sec jog / 90 sec walk)

      5 minute walk

      5 minute brisk walk

      10x (60 sec jog / 90 sec walk)

      5 minute walk

      2

      5 minute brisk walk

      6x (90 sec jog / 2 minute walk)

      5 minute walk

      5 minute brisk walk

      7x (90 sec jog / 2 minute walk)

      5 minute walk

      5 minute brisk walk

      8x (90 sec jog / 2 minute walk)

      5 minute walk

      3

      5 minute brisk walk

      2x (90 sec jog / 90 sec walk

      + 3 minute jog / 3 minute walk)

      5 minute walk

      5 minute brisk walk

      3x (90 sec jog / 90 sec walk

      + 3 minute jog / 3 minute walk)

      5 minute walk

      5 minute brisk walk

      4x (90 sec jog / 90 sec walk

      + 3 minute jog / 3 minute walk)

      5 minute walk

      4

      5 minute brisk walk

      (3 minute jog / 90 second walk

      + 5 minute jog / 2.5 minute walk

      + 3 minute jog / 90 second walk

      + 5 minute jog)

      5 minute walk

      5 minute brisk walk

      (3 minute jog / 90 second walk

      + 5 minute jog / 2.5 minute walk

      + 3 minute jog / 90 second walk

      + 5 minute jog)

      5 minute walk

      5 minute brisk walk

      (1/4 mile jog / 1/4 mile walk

      + 1/2 mile jog / 1/4 mile walk

      + 1/4 mile jog / 1/4 mile walk

      + 1/2 mile jog)

      5 minute walk

      5

      5 minute brisk walk

      (5 minute jog / 3 minute walk

      + 5 minute jog / 3 minute walk

      + 5 minute jog)

      5 minute walk

      5 minute brisk walk

      (8 minute jog / 5 minute walk

      + 8 minute jog)

      5 minute walk

      5 minute brisk walk

      1 1/2-mile jog (no walking!)

      5 minute walk

      6

      5 minute brisk walk

      (5 minute jog / 3 minute walk

      + 8 minute jog / 3 minute walk

      + 5 minute jog)

      5 minute walk

      5 minute brisk walk

      (10 minute jog / 3 minute walk

      + 10 minute jog)

      5 minute walk

      5 minute brisk walk

      2 mile jog (no walking)

      5 minute walk

      7

      5 minute brisk walk

      3x (8 minute jog / 1 minute walk)

      5 minute walk

      5 minute brisk walk

      2x (12 minute jog / 1 minute walk)

      5 minute walk

      5 minute brisk walk

      2.5 mile jog (no walking)

      5 minute walk

      8

      5 minute brisk walk

      3x (10 minute jog/1 minute walk)

      5 minute walk

      5 minute brisk walk

      30 minute jog (no walking)

      5 minute walk

      Race Day!


      Haley Bahm
      Haley Bahm

      Author