Written by Rick Platt
My last column covered the basics of starting a walking or running program, teaching the beginner how to achieve the minimum level of fitness for health: 30 minutes of aerobic training, three or four times a week. I explained how to slowly progress the workout tempo from walking to “shuffling” to jogging to slow running, while also slowly increasing the distance of the workout, up to three miles.
The beginner level can last up to two or three months. For a complete beginner, the first week can be just a half mile, three times per week. In week two, up that to three-fourths of a mile; week three, one mile; week four, one and a quarter miles, etc. By week 11 you should be able to complete three miles, three times a week. Concurrent with the increase in distance can be an increase in frequency, from three to four times per week.
These increases may be conservative for some, but it’s best to err on the safe side to avoid injuries or burnout. You should feel no soreness the day after your workouts. Keep track of your total weekly mileage, which shouldn’t increase by more than one mile per week at this beginner level.
Part II
The Intermediate Level
Now let’s look at the intermediate level: five or more workouts a week, up to 60 minutes per workout. Reaching this level will lead to being able to compete
in a local 5K or 8K road race.
Distances
Once you can do three miles per workout, the increases in your maximum run can be in half-mile increments, as opposed to quarter-mile increases at the beginner level. Also, you can increase the frequency of workouts, from three times a week to every other day to four times per week, then eventually five. Don’t make multiple changes in the same week—increase your daily mileage, or increase your weekly frequency of runs, but not both. Your total weekly distance should not increase
by more than two miles per week, and should not increase by more than five miles per week from one month to the next.
Workouts
Once you can do three to four miles per workout, and four times per week, you can vary the distance and pace. One workout per week can be a longer run, with the longest run increasing by no more than a half mile at a time. Also, one workout can be done at a faster pace, what is called a “tempo run.” Both the longer runs and the faster runs should be followed by a day
off, or at most an easy (“recovery”) day.
Cross Training
You can also start incorporating cross training to supplement your running. This can include bicycling, swimming, stair stepping, elliptical training or rowing for aerobic training; or Pilates, weights or circuit
training for strength and flexibility. The same principles apply: very gradually increase the intensity and duration of these workouts.
Races
Once you reach four to five miles in your workouts, four to five times per week, it will be easy to complete a 5K race. Be conservative in your first race, making it a fun, social occasion—not a serious competition.
Running Form
There are a few basic principles for good form. The first principle is to imagine yourself “running tall,” with an upright posture and shoulders back, and looking forward instead of down. By doing this you’ll avoid the common error of being hunched over while running. Another principle is to shorten your stride. Most runners (especially beginners) overstride, which can lead to injuries. Also, keep those elbows in and pump the arms in a purposeful motion. Finally, pay attention to how your feet hit the ground. When running slow it’s natural to hit the ground heel first, then to rock forward onto the ball of the foot. At a faster pace, you can briefly touch down on the ball of the foot, rock back
to the heel, then forward again to the ball of the foot on toe-off. Avoid running exclusively on your toes or ball of the foot as that strains the Achilles and calf muscles.
Up next
Advanced training to help you peak for your races,
increase your speed and weekly mileage, and to set a new PR (personal record) in your next race.
