Practical Guidelines for Beginner Runners

Spring has sprung! And it’s that time of year when many decide to lace up their runners and get out into the fresh air for a run.

Whether you’re starting to train for a race, or you would like to start taking up running as a form of exercise, here are a few things you should consider before you get going.

Training Volume and Frequency

When starting a running program, you need to ensure you’re doing enough to meet your goals and provide the body with sufficient stimulation to adapt to the new loads, while at the same time not overloading to the point of causing injury.

Frequency

The ideal running frequency is 2-3x/week. You are better off doing several shorter runs throughout the week than one longer run. Your tissues adapt to activities you do more often, so plan accordingly.

Volume

You may have previously heard of the 10% rule for running – increase volume or intensity (not both) by no more than 10% per week. Well, this is a good rule of thumb for experienced runners, but if you’re only just starting out and your mileage is relatively low, you may be able to push a bit harder.

Here are some guidelines based on your weekly distance in kilometers

< 30 km/week – up to 30% per week

30-40 km/week – up to 20% per week

> 40 km/week – up to 10 % per week

 

Note that the above guidelines state “up to”, so listen to your body, and if it’s telling you to slow down, take that to heart.

Type of Training

Running should not be the only form of exercise you do. Running requires a lot of strength. Your soleus (one of the calf muscles) needs to produce a force of up to 8x your body weight with high speed running! So make sure you’re doing strength training at least 2x/week. If you’re unsure what exercises are best for you, I’m here to help!

Rest

The importance of rest cannot be overstated. Ensure you schedule 1-2 rest days into your training routine. Getting good sleep is also one of the most important things you can do to prevent injuries. If you’re sleep deprived and fatigued, skip your run and go for a leisurely walk instead.

When to Stop Running and Seek Help

If you have pain with running that does not completely resolve after taking 1-2 days off, or recurs every time you run, it’s time to get checked out by a professional. Running is a sport consisting of many repetitions of the same movement, which can make you more susceptible to developing overuse injuries. These injuries are treatable with proper assessment and care and you can avoid these injuries all together with a personalized and thorough training plan. So go ahead and book your session with one our Toronto physiotherapists today!

Happy Running!