How To Start A Running Routine

February 7, 2022
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Running is a great activity and it rightfully is one of the most popular workouts. It’s something you can do anywhere (which includes while you explore and travel Europe) and does not require a large investment, it’s a natural motion and despite all the high intensity hype, it offers benefits other types of training can’t offer (the same applies the other way too).

There are certain disadvantages but many more benefits. Throughout evolution, our bodies have evolved for covering large distances as fast and efficiently as possible.

However, some people have a hard time getting into running in an acceptable and safe way. They get demotivated because they don’t see enough progress, they have aches, limitations or don’t know how.

The following pointers might help:

Don’t go from 0 to 60 right away.

Take your time to build up duration, speed and intensity. Doing too much too soon will only lead to overtraining and/or injuries. Be patient and add structure to your training.

Running ‘blind’.

Don’t base the quality of your workout based on your speed. That’s a privilege for established and experienced athletes. They know their body so well that they know exactly what each intensity level feels like. Instead, get a heart rate monitor. Ask a coach to determine heart rate zones either by doing a lab test, field test or the Formula of Karvonen.

Add structure to your training.

This is very important. You can train less and risk less injuries but have better results with the right structure. Read a few books on the subject (magazines don’t count) or contact find a good coach or training program.

Add variation to your training.

Don’t run the same distance, same pace, same heart rate zone every time. Switch it up and challenge your running skills in different ways.

It’s ok to walk!

If you’re a beginner and just starting out, it’s totally fine to walk. Start off slow and gradually decrease your walking time and increase your running time.

Keep track of your data and keep a log.

Keeping a record of your efforts and how you feel (after your training as well as overal) can help you track your progress but also pinpoint when something is wrong. Modern day heart rate trackers and their software do a fairly decent job of this.

Focus on form!

Don’t run like a slouch or a bank robber trying to get away from the police. Roll your shoulders back, head up and arms relaxed. Swing your arms, this is proven to be a much more efficient way to run.

Focus on your breathing.

Everyone has a different preference. Try breathing in through the nose and out through the mouth. Inhale and exhale for 2 seconds each. Control your breathing.

Bring music.

This is a small dilemma. You want to control your breathing, listen to traffic or nature around you. That being said, music can be very motivating so it’s very much a personal choice.

Have a workout buddy or coach.

It keeps you on track and motivated.

We hope this helps, now go out and get some miles in those legs!

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