3 training rules you have to follow

3 golden rules for beginner runners

478937419

1 Follow a plan

Finding a training plan that will build your running up slowly and progressively is key. The correct training plan for your ability will help to give you something to aim for each run, will keep you on track and will help prevent you doing too much too soon.

2 Keep it steady

The most common mistake made by new runners is to head out the door brimming with enthusiasm and start running at full pelt. This will only result in you feeling out of breath and thoroughly disheartened within about 30 seconds. When you first start out, a slow jog is all that’s needed. Aim to run at a pace at which you could still hold a conversation.

3 Build up gradually

Trying to push yourself too far too soon will leave you feeling at best, disheartened, and at worst, injured. You may have heard of the ten per cent rule – you should never increase your weekly mileage by more that ten per cent. So, if you currently run five miles a week, the most you should increase to the following week is five and a half miles. It may sound like slow progress, but it will help prevent you having to take time out from running completely due to injury.

David Castle

Written by David Castle | 334 articles | View profile

Please comment on this article below

blog comments powered by Disqus
Up
WATCH: adidas Ultra Boost review WATCH: Sprint faster with Colin Jackson Review: Nike Free 3.0 Men’s Running tests the ElliptiGO The London Marathon Expo Men’s Running visit The Gadget Show Live Review: Reebok ZPump Fusion Men’s Running visit the Wearable Tech Show TomTom Runner Cardio Review Project 26.2 training day Mk II
Down

WATCH: adidas Ultra Boost review

WATCH: adidas Ultra Boost review

WATCH: Sprint faster with Colin Jackson

MR's Rick Pearson meets 110m hurdling world record holder Colin Jackson and finds out how to run faster

Review: Nike Free 3.0

Watch as our digital writer lists some of the key features of the refreshed range

Men’s Running tests the ElliptiGO

Men's Running tests the ElliptiGO

The London Marathon Expo

Men's Running explored the Virgin Money London Marathon Expo and spoke to a few of the runners ahead of Sunday

Men’s Running visit The Gadget Show Live

Men's Running visit The Gadget Show Live

Review: Reebok ZPump Fusion

Watch the video review of the Reebok ZPump Fusion running shoes

Men’s Running visit the Wearable Tech Show

Men's Running visit the Wearable Tech Show

TomTom Runner Cardio Review

TomTom Runner Cardio Review

Project 26.2 training day Mk II

Robbie Britton gives the guys some valuable advice