Running kit for Beginners: Practical Steps to Start Running by Maya Loan & Paolo Menescardi

Author:Maya Loan & Paolo Menescardi
Language: eng
Format: mobi, epub
Published: 2016-04-24T18:30:00+00:00

Chapter 5: Training Schemes to Help You Become a Better Runner

Now, there are a few training regimens that you can do, and there are some great training activities that you can use to help you become the best runner that you can be. This chapter will go over a few of the amazing training activities that you can use to help you get the most you can.

The start

For starting, the best way to get yourself moving is to take your first step, bend the leg slightly, then put your foot down. Start going heel toe, and don’t put too much stress on your body. You should keep your arms naturally at the side, and don’t try to tense them up, because then that cramps up an area between your shoulder and neck, which is really painful. Do that, and just run on the flat surface for as long as you can. You should go until you feel like you can’t go anymore. For some, this might be a minute. For others, this might be five minutes. When you’re doing this, work up from there. Take it slow, and start to work on your form too. Ideally, you should be putting all of your attention on your form, and at the end of it, do track the time and distance. Try to go as long as you can, and then over time, you can increase the time from there.

An Incline

If you’re feeling adventurous, or if you’re craving a challenge, one of the best ways to get a challenge while running is an incline. I wouldn’t suggest starting off with more than one incline, but choose an incline that is small but enough to pose a bit of a challenge. Go up it, keeping the pace that you normally go. You might struggle with this initially, but that’s okay. Everyone has a bit of a struggle with hills at times, but you will want to start off slow and then go faster from there. Start with that one incline, and then do it once a session to help you train yourself.

Hill Runs

Okay, so let’s say you’ve mastered your form, you feel a bit better about inclines, and you’re ready to take on a hill. Find a place with a hill that is challenging enough for you, and start with it.

To start, go up it once. Push yourself as you go up it, and then relax on the decline. With all of these, you should try to push the incline as much as possible, and then go very slow on the decline. The reason for this is that you will naturally start to move faster because of how the decline is and gravity when you’re going down. If you go at the same pace you do going up, you won’t really get the best benefits that you can from it. Work the incline, and then relax on the decline.

At first, you might feel winded after the first hill, which is okay. Hill runs are hard, that’s for sure.

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