As an exercise, running offers a variety of physical, mental and emotional benefits that help improve your overall health. Fitness trainer Jovani White says running is good exercise for several reasons, including strengthening your heart, burning calories, building and toning muscles, and reducing stress, anxiety and depression.
“Running regularly can boost your immune system and reduce the risk of common illnesses,” White adds. “And the best part is, it’s a great exercise that requires little equipment and can be done almost anywhere.”
He offered these tips for runners:
Beginner plan
Weeks 1-2: Start with a combination of walking and running. Run for 1 minute, walk for 2 minutes, and repeat for 20-30 minutes.
Weeks 3-4: Increase your running time to 2 minutes and your walking time to 1 minute. Repeat for 20-30 minutes.
Weeks 5-6: Run for 3 minutes and walk for 1 minute, gradually increasing your total training time to 30-40 minutes.
Weeks 7-8: Run continuously for 20-30 minutes.
Medium-term plan
Weeks 1-2: Run at a comfortable pace for 20-30 minutes, 3-4 times per week.
Weeks 3-4: Incorporate one long distance run per week, gradually increasing the time to 30-45 minutes.
Weeks 5-6: Add one day of interval training (for example, 4x400m sprints with 1-2 minutes rest in between).
Weeks 7-8: Incorporate tempo runs (20 minutes at a challenging but sustainable pace) and increase the duration of your long runs.
Advanced Plan
Weekly structure: Include 1-2 interval sessions, 1 tempo run, 1 long run, and an easy run for recovery.
Intervals: Examples include 6x800m or 8x400m with evenly spaced rest intervals.
Tempo Run: Run for 20-40 minutes at a pace that you can maintain for about an hour in the race.
Long distance runs: Gradually increase to 60-90 minutes, focusing on endurance.
Recovery: Schedule easy running or cross-training days to avoid overtraining.
Preventing injuries
1) Warm Up: Always start with a dynamic warm up to prepare your muscles and joints.
2) Proper Footwear: Wear running shoes that suit your foot type and running style. Replace them every 300-500 miles.
3) Gradual Progression: Increase your mileage by no more than 10% per week to avoid overuse injuries.
4) Strength Training: Include exercises that strengthen your major muscle groups (glutes, hamstrings, and core) to support your running.
5) Stretch: After your run, stretch your major muscle groups to maintain flexibility and reduce soreness.
6) Listen to your body: If you feel any pain or discomfort, rest to prevent a small problem from turning into a major injury.
How to stay motivated
1) Set a goal: Define a clear, achievable goal, like running a 5K or picking up the pace.
2) Track your progress: Use a running app or journal to record your runs, distance and time.
3) Find a running buddy: Teaming up with a friend can make running more fun and provide accountability.
4) Join a running group: Community support can help motivate you and give you new training tips.
5) Variety: Vary your route and try different types of running (intervals, trails, hills) to keep it interesting.
6) Reward yourself: Celebrate milestones with a treat, whether that be new running gear or a relaxing rest day.
7) Music/Podcasts: To make your run more enjoyable, listen to upbeat music or interesting podcasts.
8) Visualize success: To stay motivated during a tough run, imagine crossing the finish line or achieving your goal.
“By following these training plans, focusing on injury prevention and staying motivated, you can enjoy running and make continuous progress towards your fitness goals,” White said.
