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NEWS / Sports
Fall Into Running 101
Text by Brendan Barrett, Photography by Rob Van Wyen on 10/23/2009
Fall Into Running 101
Text by Brendan Barrett, Photography by Rob Van Wyen on 10/23/2009
Have you ever wanted to take up running but didn't know where to start? We're all aware of the numerous health and social benefits of running, but starting can be a daunting task Fortunately, armed with the right strategy, running can be easier than you think. It can even be fun!
The trick is to look at the big picture. Nobody is going to go from couch potato to Olympian over night. With some patience and consistency however, you can be ready to run a 5k race (3.1 miles) in as little as 10 weeks. Stick to the following plan and you'll be ready to go before you know it!
For the next 10 weeks concentrate on time, not distance. Physiologically, your body reaps the most benefits from the first 30 minutes of exercise. Thus, every session in the program is a combination of running and walking for a total of 30 minutes.
The table below includes a few simple instructions regarding how much time should be spent walking or running each week. You can combine the run and walk segments any way you like, as long as they add up to the prescribed totals. For instance the workout "15 minute walk and 15 minute run" could be done in any of the following ways: 15x(1 minute walk, 1 minute run), 5x(3 minute walk, 3 minute run) or 3x(5 minute walk, 5 minute run).
If a run says "continuous" then you have to run the allotted time non-stop. For instance, "15 minute walk, 15 minute run continuous" would be completed like this: 7 1/2 minute walk, 15 minute run, 7 1/2 minute walk.
When getting started, give yourself at least one day of rest between workouts. On the "rest" days (days you don't run) feel free to take off, or cross train. Cross training can include any other fitness activities you enjoy (bike, elliptical machine, basketball, walking etc).
If you are going to seriously consider taking up running, you should make sure you get fit properly with running shoes that have the correct support for your foot type. At Sayville Running Company our staff of runners is specially educated and able to analyze your foot and recommend footwear. The correct shoes (and a good sports bra for women) will go a long way toward avoiding common injuries such as shin splints and knee or back pain. Many people who get injured often and think they're not built for running just haven't tried the right pair of shoes!
Congratulations! You are ready to run a 5k!
Now the real fun begins. Head down to your local running store or check out DiscoverSayville.com and pick up an application for a local race. Enjoy the experience of running along side more than 300 people! Invite some friends to run with or cheer you on. Be sure to hang around for the post-race parties and award ceremonies. You'll be happy you did!
Still need advice? Have more questions? Come down to Sayville Running Company and ask one of our runners on staff. We'd be happy to help you on your way to your new goal! Good luck with your training program!
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The trick is to look at the big picture. Nobody is going to go from couch potato to Olympian over night. With some patience and consistency however, you can be ready to run a 5k race (3.1 miles) in as little as 10 weeks. Stick to the following plan and you'll be ready to go before you know it!
For the next 10 weeks concentrate on time, not distance. Physiologically, your body reaps the most benefits from the first 30 minutes of exercise. Thus, every session in the program is a combination of running and walking for a total of 30 minutes.
The table below includes a few simple instructions regarding how much time should be spent walking or running each week. You can combine the run and walk segments any way you like, as long as they add up to the prescribed totals. For instance the workout "15 minute walk and 15 minute run" could be done in any of the following ways: 15x(1 minute walk, 1 minute run), 5x(3 minute walk, 3 minute run) or 3x(5 minute walk, 5 minute run).
If a run says "continuous" then you have to run the allotted time non-stop. For instance, "15 minute walk, 15 minute run continuous" would be completed like this: 7 1/2 minute walk, 15 minute run, 7 1/2 minute walk.
When getting started, give yourself at least one day of rest between workouts. On the "rest" days (days you don't run) feel free to take off, or cross train. Cross training can include any other fitness activities you enjoy (bike, elliptical machine, basketball, walking etc).
If you are going to seriously consider taking up running, you should make sure you get fit properly with running shoes that have the correct support for your foot type. At Sayville Running Company our staff of runners is specially educated and able to analyze your foot and recommend footwear. The correct shoes (and a good sports bra for women) will go a long way toward avoiding common injuries such as shin splints and knee or back pain. Many people who get injured often and think they're not built for running just haven't tried the right pair of shoes!
| Week | Number of Days Per Week | Walk (Minutes) | Run (Minutes) |
| 1 | 4 | 25 | 5 |
| 2 | 3 | 20 | 10 |
| 3 | 3 | 20 | 10 continuous |
| 4 | 4 | 15 | 15 |
| 5 | 3 | 15 | 15 continuous |
| 6 | 4 | 10 | 20 |
| 7 | 3 | 10 | 20 continuous |
| 8 | 4 | 5 | 25 |
| 9 | 3 | 5 | 25 continuous |
| 10 | 4 | 0 | 30 |
Congratulations! You are ready to run a 5k!
Now the real fun begins. Head down to your local running store or check out DiscoverSayville.com and pick up an application for a local race. Enjoy the experience of running along side more than 300 people! Invite some friends to run with or cheer you on. Be sure to hang around for the post-race parties and award ceremonies. You'll be happy you did!
Still need advice? Have more questions? Come down to Sayville Running Company and ask one of our runners on staff. We'd be happy to help you on your way to your new goal! Good luck with your training program!
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