Start by walking
If the last time you ran was at school, and then reluctantly, one flight of stairs causes shortness of breath, or if you are overweight, it is better to start with walking.
For at least a week, aim to walk 10,000 steps every day. It’s just a number, but it’s better to have something to focus on: it makes it easier to start.
Every kilometer you walk improves your fitness and prepares you for your first run. If you lead an active lifestyle and walk a lot, you can immediately start running training.
Distinctive features of jogging
There is no such speed that would allow the movement to be classified as jogging. The pace is determined individually and depends on the person’s physical fitness. According to many coaches, this version of running can be called relaxed, since the distance that the athlete runs, he could walk, at the same speed.
The key characteristic here is the running itself: it differs from walking in the flight phase. At this moment, both of the person’s legs are torn off the surface and are not in contact with it.
A common synonym for this kind of running is jogging, a movement at low speed. Although the definition is used to refer to slow running, speed is a subjective indicator. Experienced athletes can move much faster than beginners or those who lead an active lifestyle and do not strive for records.
Alternate running with walking
Master of Sports in Athletics and coach Artyom Kuftyrev says that many beginners perceive running as quickly covering a distance, so they quickly run out of steam.
Artyom Kuftyrev
Master of Sports in Athletics, marathon runner, founder of the Instarun running school
On their first run, beginners are frightened by new sensations: the pulse and breathing rate increase, the pressure and speed of blood circulation increase, perhaps somewhere something is stinging out of habit. The body is trying to adapt to the new operating mode, but this takes time. If you endure a little, it will work out and it will be easier for you. But this is only if you chose an adequate pace for yourself from the beginning!
Give your body a chance to adapt: start gradually. Here's an example of a beginner's run-walk workout from our expert.
Set a timer and run for 3 minutes, then walk for the next 2 minutes—that's one set. There are six of them to make in total, which will take you 30 minutes.
However, remember that three minutes of running is not sprinting as hard as you can. You won't last long this way. The running pace should be comfortable.
Artyom Kuftyrev
To maintain the right pace, use a simple rule: you must be able to carry on a continuous conversation while running. This pace is also called conversational.
It is often advised to run with an eye on your heart rate, but if you do not have a chest heart rate monitor, it will be of little use. Fitness bracelets and watches determine heart rate very roughly and give huge errors.
Moreover, Artyom claims that the numbers may vary depending on the individual person and at first it is better to focus on your feelings.
If you can't maintain a conversational pace for three minutes, reduce your running time. For example, you can run for 2 minutes and walk for 3, or run for 1 minute and walk the remaining 4.
Interview with Dmitir Nikolaychuk
What exercises do athletes use in practice to develop running speed? How can amateur runners increase their running speed?
Professional athletes are best versed in matters of speed development. Dmitry Nikolaychuk shared approaches and “secrets” for learning to run fast .
- Hello, Dima! Our readers will be interested in learning about the experience of a professional athlete. Please tell us what approaches are used to develop speed among amateurs?
– It’s hard to call me a professional athlete. I would say that I am simply a professional, since my main job is scientific activity plus coaching practice, which, however, does not at all prevent me from competing at official competitions. Although after each podium at the National Championships, the club and coach tell me that it’s enough to mock others with this approach and way of life.
- So here it is. The main approach when working with amateurs is to do no harm.
