Many times a new runner will make the common error of training too much and trying to go too fast at the same time. This inevitably leads to an injury or, at the very least, a lack of enthusiasm which eventually leads to no running at all.
It is a natural tendency to want to go faster or go farther every time you run just to show yourself and everyone else that your fitness is improving. However if you are into a running program long-term then you must build your base.
Slowly increasing your training load for the first three to six months allows your body to adapt. This improvement in the cardiovascular systems goes along with the adaptations your body makes in tolerating the mechanical loading on the joints. These loads can be as high as three times your bodyweight with each step.
Starting out in a reasonable manner helps to build up the discipline that is so necessary to keeping on track with your training.
Here are a few steps to consider if you intend to stay with it long-term.
Look at your motivation and decide whether not you have the discipline to continue running each day. It is not going to be easy the first three months. It will take that long before running is a habit. Those who do find it easy to stay with it normally have previously demonstrated personal perseverance and have a healthy mental attitude to succeed in whatever they try.
To start with, set your goals. These goals should be achievable in the short term. Keep a logbook so you can track your progress. Writing down how well you are doing encourages continuation down the successful road the fitness.
Once you believe you are ready to go it is time to decide if you need to check with your doctor to review your past health history. If you both decide that it’s okay to start running then you need to pick out a good pair of running shoes. You don’t have to spend a fortune for your first pair. However you need to get some that are going to withstand the stresses you are about to put onto them each time you run. The best thing to do here is simply go to a reputable shoe store that deals with athletes and seek their advice.
After you pick out your shoes, it is time to decide whether not you have lightweight porous clothing to run in. Again, you don’t need to spend a fortune on running clothes either. The purpose of the clothing is to keep you covered and to allow evaporation to take place while you exercise.
Now that you have your shoes and running clothes it is time review a few laws of training.
Make no doubt about it, consistency counts. Therefore, train frequently, preferably all year round. As was mentioned in the very first paragraph, begin slowly and be gentle in your training.
No matter what type of training you are doing, it is always best to get as much as possible out of the minimum amount of training.
Train for the distance first and then later for speed at that distance. You will be more successful if you don’t set your training time in concrete. Give yourself leeway to lead your life. When training it is recommended that an easier day, or more follow a hard day, if your hard day was especially strenuous. Don’t race during your training and don’t run at a race pace for distances that exceed 16 km.
Decide what distances you want to run and specialize in those distances. You will avoid overtraining if you train with a knowledgeable coach and are consciously aware of the signs of overtraining. Train your mind by practicing mental rehearsal techniques.
Finally, it may seem obvious, but you need to rest before your big race. How do you expect to do well if you are tired because you stayed up too late?