Let’s go together!
The basics of running it having fun. A great second is to keep putting one foot in front of the other. All else is extra.
So what does this have to do with Eevvoo, running and you as a starter. Well this is at the core of each workout we design. Even if it is a workout for a professional runner, fun is where it all starts. It can be a twist or something completely off topic, you will find out. But even if it is off topic, each workout will alway benefit from it, since working out helps us to stay fit and reach the goals set by you.
The smile we have once we read what today’s workout is going to look like, is the best possible start you can have. From here all else becomes more easy. Getting dressed, getting out the frontdoor, doing your workout and looking forward to the next. And of course continuing to putting one foot in front of the other when it get tough along the way. So from here you are ready to pick a workout or training plan and head for your first run.
Enjoy and have fun!!
Of course there is more to running than just this. So with fun covered, we need a place to run. This can be either indoors or outdoors, it is up to you and all you need. However, technique is of (some) importance and so is listening to your body’s signals. Both help to keep fit, healthy and avoid injuries. Your body is truely remarkable in telling you what it can handle, the only thing you need to do is getting familiar with the language it is speaking.
Once you get more experience all will inprove, but even for the most experienced professional runners listening to their body is key keep going.
In a more specific way these basics help you to start more easily and stay on track once you are out running.
It is however a myth that training and muscle pains go hand in hand. For instance a recovery workout help you recover and should not bring pains to your muscles.
Read on to load your running experience even more or have fun while heading out for (yet another) run!
Now it is time to head out. You can go for a run in a pair of jeans and on your gala shoes, but a little investment might be needed to add to the fun. Get a pair of running shoes from your local running specialist that suit your running style. A kit, top & bottom will be sufficient in summer are nice to have too and help move freely and stay cool or warm depending on the season. Last, but certainly not least is your safety while out running.
An extra would be a running device like a watch to help you with getting the workouts done and tracking your progress.
Below are some of the things to be added to the fun we have build into each of the workouts.
Have fun running or continue ready to add even more to your running experience.
With you ready to run it is time to add some more to the mix. Nearly every runner sets goals like a race or fun event. With your level (starter for now) goals are a bit limited. But even then, the goal set is your guidance for your training in both a general sense and in the little details. To reach your goal you need a training plan, which is the general sense. Within the plan there is a periodization to balance hard weeks with easy ones. Weeks are made up of workouts and these for the details of your guidance. Together they help you build your fitness and confidence and might keep you away from possible injuries.
Of course there is much more to tell about plans and workouts and the science behind it, but for this starter guide the basics are enough to go about. Keep this in mind and find yourself the best suitable plan or workout to get started. The ultimate goal is, of course, to start a durable sports adventure.
Now you know all the basics of running, so you can pick a plan and head out with even more confidence. As said for training plans there is more to workouts too. When we dive even deeper into our training plans for a specific goal, we get to workouts and their building blocks. Workouts consist of some general sets. These sets are made up of blocks containing an exersize, duration and intensity.
All these are part of the workouts you find in your training plan. Within Trainingpeaks these are called ‘structured workouts’ and are synchronisable with compatible device so you can use them by pushing your start button.
From the top down structured workouts are build by the following.
As starter we all know that pushing it to far it bad for your health and increases the risk of injuries. However pacing your effort (or sticking to the set intensity) is key to get the most out of your plan. You might have read about zone, but those have to wait for a bit to avoid injuries. Just because figuring out your threshold in which zones are based is impossible, since running for 20 minutes flat out is way to much to ask. Therefore all our starter plans and workouts are based on feeling (Rate Of Perceived Exertion, RPE in short) as Trainingpeaks calls it.
RPE is based on a scale 1-10. 1 is truely easy and 10 is flat out or the time where you think you will fall apart when continuing, since holding your effort is near to impossible. Within each plan there are specifics types of blocks. Walk is like walking. Jog is not walking nor running, but in between. And running is faster than jogging. Within each there is a split made in RPE to help you find your way.
Once you connected your running watch with Trainingpeaks, these intensities will be described on your running device’s display. You only need to stick to your feeling (and not pace or heart rate!!!) and remember the following:
A good indicator for RPE is your breathing. At slow you should be able to have a conversation, at moderate this should become difficult. At hard your breathing becomes more and more rapid and talking become really hard. However, this is still with talking limits.
Sticking to this will help you to improve quicker and spread your range in different workouts. Your fitness will truely benefit from this! Over time your speed and pace will increase and once you are able to run 5km, you can find your threshold heart rate too. From here you can calculate your personal running zones and start exploring more elaborate running plans.
In addition to all this points, there are some simple general tips for succes in running. Just do not over do. Think of your nutrition and hydration, especially on hot days and longer runs (over an hour). Keep a balance between working out and taking a break to recover. And if you are not sure what you should do, there is always someone out there who can help you out. Just ask.
After finishing your starter plan the world of running is at your feet. You are now able to run for a longer period and could take on a test plan to set your threshold and start training with zones. Or just take on a new starter plan to gain more confidence before taking the next step. It is up to you.
This might be a lot to get your head around. It is however the basics of running and most is easy to think of by yourself. So this is just a wrap up of the most important things which can help you get fun, speed, endurance and more out of each run. And over a longer period of time.
Do forget all you just read, over time the plans will exactly tell you what is up for the next couple of days/weeks/months. And each workout structure and its setup will guide you through each minute of your run. No worries, many have run this path before you (so did I) and many will follow.
Smile, head out. You are a runner!
