Running is one of the easiest and most basic ways to train the cardiovascular system and work out our musculoskeletal system. To help you get the most out of your training, we’re going to give you 6 valuable tips to bring you running success.
Start with easy but regular sessions
Just like with strength training, the following method applies for the first few months: start slowly, build up slowly. If you haven’t run regularly for a while, or maybe ever, take this tip seriously. Even if it seems strange, start by running short distances at a slow pace. This will prevent injury, keep you motivated to run regularly and give your body a chance to adapt. You should also make sure you have the right shoes. Here you can find out what to look out for in the right running shoes.
Interval & hill runs
Even for advanced runners, the general rule is to conserve your energy reserves and run below your maximum speed – perhaps for a little longer or once more per week, though. If you are more experienced, you can supplement your endurance runs with more intense interval and hill runs once a week.
Work on your technique
Regular technique and stabilisation exercises will significantly improve your efficiency and running style. Running ABC is particularly useful for this. You can find it here and see which exercises are included.
Set yourself goals
A realistic and ambitious goal will help you to run regularly and to stick at it – setting yourself the goal of running a half marathon in four months can be very motivating, for example. Make sure you set intermediate goals, such as a 10 kilometre run, and slowly increase your workload. A good rule of thumb is not to increase your total kilometres by more than 10% from the previous week.
Document your sessions
Keep a record of your runs. That way, you can compare your weekly distance and enjoy your progress. It is also much easier to analyse your training from the last cycle and plan your next sessions when everything is documented.
Consider additional strength training
Intensive running training demands a solid base strength – it is not just stronger legs, but also strong core muscles, that will make you a better runner. It is important to supplement your running training with targeted strength training from a health perspective too. In this sense, you should also train parts of the body that are don’t immediately come to mind when you think of running – your back muscles, for example – in order to avoid any imbalance and to strengthen your full body.
