One of the best sports to keep fit is there running.
It is also a relatively easy sport to practice. All you need is a park, or a green space and little equipment.
Yet sometimes starting to run can seem difficult.
If you manage to overcome this first step and maintain a constant commitment, the results will certainly be excellent.
What can help, if you decide to start, is to have one training scheme to guide us in the first period.
In this article we will propose a training that can introduce those starting from scratch to running, those who have never raced but want to try, those who want to start trying their hand at this beautiful sport, those who want to get in shape.
Clearly, before engaging in any sport, including running, it is important to have a medical checkup to make sure you are in good health and have no contraindications to running.
Start running: 5 km in 55 days
The training scheme that we propose foresees that you start from scratch to get to run about 5 km in 55 days, or 8 weeks.
These are simple exercises, within everyone's reach, which can be carried out with complete tranquility and which will lead you to run about 5 km of continuous running.
Clearly, given this starting situation, you don't immediately start running for a long time at once. It is necessary to start with an alternation between walking and running, progressively decreasing the walking part to make the running part predominant.
Some advice before starting
The workouts we offer are designed to be done three times a week.
You choose the days, but the idea is to train by alternating a day of activity with a day of rest.
If you don't have shoes and are thinking of buying a pair, Lelio and Chicca of the Runsmile team wrote this excellent article entitled "how to choose running shoes”Which I recommend you read.
Here we can summarize by saying that, for those starting out, it would be better to use protective and cushioned shoes in order to protect muscles and tendons.
If you already have a pair of shoes, carefully consider how long you have owned them and how many kilometers you have traveled. Consider that a good running shoe has an average duration of about 600/700 Km. Or, in terms of time, of 6/7 months.
When to train
As we mentioned earlier, the training plan we propose involves training 3 times a week.
To obtain good results it would be better to respect this cadence.
In case of rain do not be intimidated, you can go out for a run without problems. The important thing is to have the opportunity to change into dry clothes as soon as you finish and, perhaps, take a shower immediately to remove the moisture.
The advice is to use a cap with a visor (so that the water does not get into the eyes), a k-way or windproof jacket. You will get wet anyway but at least you will be able to prevent too much air from passing through and the water will tend to slide down without weighing down your clothes.
How to dress
Clothing changes a lot between summer or winter.
In general, shorts should be used if possible. If it is cold, you can use long but tight pants. It is not recommended to run with the pants of a suit which, in general, are too wide and do not allow you to run easily.
Furthermore, if it rains, this kind of trousers, but also sweatshirts, tend to retain too much water on them.
Both in winter and in summer it would be better to use breathable technical sweaters.
A good habit is to always double knot your shoes so that they don't come loose while running.
During the winter it is important not to cover up excessively. It is okay to feel a little cold as soon as you leave the house, but after a few minutes of activity the body begins to warm up. Covering yourself up too much can make you feel very hot, sweat too much and therefore experience excessive fatigue.
Run with the music
Often we run with music because it keeps us company, because we try not to get bored, because sometimes the music also serves as a spur.
Instead, try running without earphones. Concentrate on running, listen to your body, the reaction of the legs and the whole body.
Feel the rush by trying to keep the pace as best you can.
One of the beautiful aspects of running is learning to know yourself and listen to your body.
And you can run in the best way just when you learn how to do this.
Where to go for a run
The ideal place to run are city parks or, in seaside cities, the promenade.
If you have the opportunity, avoid training along city streets (to avoid intersections, traffic lights, excessive smog). You can travel by car to get to the nearest park or to the place you think is most suitable. In this case, bring a change to wear as soon as you finish in the trunk.
How to read the training plan to run 5 km in 55 days
Let's start with the symbols:
The symbol 'stands for minutes; the symbol “stands for seconds.
The term "run" always indicates a slow run.
In this regard, the important thing is to keep a fairly constant running pace.
When you are "fresh" you tend to run too fast. Then, as the duration of the exercise increases, the body may not be able to maintain the initial pace and tend to slow down. The ideal is to understand from the very first times what the constant running pace can be that allows you to finish the activity without drops.
The walking phase must also be calm, it must allow you to recover the effort of the running phase.
When you find something like "10 X (1 'walk + 30" run) " means: repeat 10 times a minute of walking followed by thirty seconds of running
The training scheme
Following this training pattern, in 8 weeks you will be able to run about 5 km of continuous running.
For the third training session of the last week we considered a pace of 7 'per km, which means that it takes 7 minutes to cover a kilometer of road.
Clearly someone will be able to run a little faster and someone else a little less, but in the end, the 5 km finish is certainly within everyone's reach if you follow this pattern.
What to do after workouts
After each workout it is a good habit to do a few minutes of stretching to unload the muscles and relieve them of the work done.
If after the run you feel tired calves, you can apply a little ice (better to use an ice pack) alternating a couple of minutes per calf for a total of 10/15 minutes.
Andrea Carelli - Team Runsmile a.s.d.
Opening photo of this article: one of the running groups of the Runsmile team at Parco Nord in Milan - author: Lelio Lassandro
You may also be interested in our related article: Athletics track: dimensions, materials and disciplines