Beginners Guide to Running

-

 


The beginning is always a challenge. The same goes for writing this blog. Hahahaha... However, to achieve something, you have to START. A few days back, a friend of mine was having some trouble consistently training/workout. He just pickup running to build up his stamina, but he finds it difficult to keep doing it. I was a beginner once. I started running consistently for the past year and here are my tips. 

1. Don't care about the distance and pace

Olympic long-distance runners run a lot in a day. Some may even finish 3 marathons a week. An amateur runner can run 5km a day and still do the same or even more tomorrow. Comparing these athletes is not the way to go as they have different goals. Beginners usually get demotivated when they only manage to run a few hundred meters but it is okay. They should know that running a few hundred meters or a kilometer is also a good thing. 

In my opinion, a beginner should focus more on time. Forget the distance and pace. Keep an eye on how long you run. This will help you keep an eye on progress better. Because, if you want to run 1km it will somehow take around 5 - 9 minutes to complete. Once you can run non-stop for 10 minutes or more, then you can move on to keep an eye on distance.

2. It's okay to walk

Non-stop running. Not everyone can do it. It takes time to build up all the strength and stamina to achieve this feat. Sometimes, it is not our day. We might eat too much, too little, or the weather is too hot even dehydrated. There is always a reason to stop for a while. Rome was not built in a day. 

3.  Dress appropriately 

Yes. Dress appropriately! This will make a difference. Running in your jeans or cotton pants will hot help you run easier. Try not to wear cotton as it will chafe your nipples from the friction when the shirt moves. At the same time, try to wear good running shoes. Make sure the shoes provide support and stability to every step. At the same time, I would suggest beginners not buy expensive high-end running shoes that might not suit the way you run. Beginners might ruin the shoe and not use the shoe for its great capability. So, keep your shoes simple but enough to help you run better. 


BASIC STEPS

To help out some of my beginning friends here are some running regimes you can follow. 

LEVEL 1

2 mins run (moderate pace)
3-5mins (walk)
30 secs run (fast pace)
REPEAT 4 times


LEVEL 2

5mins run (easy pace)
3-5 mins (walk)
1min run (moderate pace)
REPEAT 4 times


LEVEL 3 

5mins run (moderate pace)
3-5 mins (walk)
40 secs run (fast pace)
REPEAT 4 times


LEVEL 4

7 min run (easy pace)
3-5 mins (walk)
2 min (moderate pace)
REPEAT 4 times

THANK YOU FOR READING. 
SEE YOU IN THE NEXT ONE

Comments

Post a Comment

Popular posts from this blog

Redemption: Bukit Merah OWS

-
Image
 Continuing from my previous post. I finally found a place to train. I had to do workouts at the gym to keep my muscles fit. However, my gym routine is planned to stop 4 weeks before the race, and I did this is to avoid my body being dense and tight during my swim sessions. Trust me, it helps.  For the next few weeks, I did full-body workouts 2 times a week, and the others were dedicated to the pool with 1 rest day a week. I also invested in a foam roller to help in my recovery. To me, the foam roller is an inexpensive and essential tool to everyone's workout routine. The foam roller allows you to relax your muscles and removes some lactic acid formation in your muscle. At the same time, foam rollers also help increase the range of motion and help reduce muscle pain. Sometimes, I foam roll as a warmup before my workouts.  Then, I watched my diet. The diet part of this training is fairly simple. I just avoided certain food to keep me to shape. I avoided processed sugars, iced drinks
Read more

Swimming Essentials - What you need to swim faster

-
Image
     For those who don't know I represented my university, Universiti Malaysia Terengganu (UMT) for swimming. I was a swimming athlete for the past 3 years from 2017 - 2020. Now, I have graduated and no longer on the team. I can say I have "some" experience in the competitive swimming scene.    This post is to list down and explain some essential equipment to help you swim faster.  Before entering the scene, I was a casual swimmer. I just swim for the sake of exercise. When I was in the pool, I saw some people with their swim gears, but I had no idea what was it for. After being on a swim team for the past few years gave me some experience in this. I have to thank my coach and teammates for that.  Humans are not meant to swim and that is obvious. The anatomy and physiology of a human are meant for us to walk, run, hike, and many more. We are not made to breathe underwater nor are we made to swim fast like a sailfish. This means we need to train ourselves to swim faster, l
Read more

Swimming Gears for Advanced Swimmers

-
Image
You might be swimming for the past 2 to 3 months and noticed performance improvements.  You might be swimming for a few years, but struggling to get the gains.  Or you wanna be an armature pool swimmer, open water swimmer, or a triathlete but you don't have a coach.  THIS EQUIPMENT WILL BE THE BEST TO HELP YOU!! I have been using some of this equipment and noticed improvements in my swimming speed, technique, and stamina. I hope it does the same for you.  Ps: I'm not sponsored or paid by FINIS.  1. Tempo Trainer A tempo trainer is an electronic training device that transmits an audible beep to help you develop a consistent pace and tempo. For this, I am suggesting the FINIS Tempo Trainer. The FINIS tempo trainer has 2 modes that you can select to train. a. Stroke Rate Mode In this mode, you can set the stroke rate that you want to swim in. The device will then beep according to the stroke rate you intended. This is very simple because you can have consistent fast pace strokes o
Read more