How to Make Running into a Habit

All runners know what it feels like to start training. In the beginning the biggest challenge may be to simply go out and run, and to follow the training programme. After these first challenges have been overcome, you quickly reach the point where it is difficult to take a rest day and you feel like running every day.

Running turns into a way of life that you cannot live without. However, getting to this phase of positive running addiction requires training to reach results, and by outdoing oneself we get addicted to the endorphins. This is why training should be progressive already from the beginning.

In the beginning of running training, the most important thing is to simply put your trainers on, go out and enjoy the nature and outdoors. This is how a lot of people are able to gather up kilometres quite quickly in the beginning and the distances of the runs grow steadily. From the beginning it is important to take into consideration the versatility of training so that the progress will continue also in the long haul. In today’s hectic society, we tend to forget that running is an endurance sport and a new runner needs time to develop. For a certain period of time, a beginner will be able to see results simply by continuing to run their standard route. After a while the runner will get to the first steady phase that must be passed.

Remember to keep your training versatile

Versatility in running means training in different speeds and distances. It also means that you have to take care of muscle care, recovery and training your muscle strength. Running makes you a better runner, but it is important to incorporate strength training and body care in to your training programme from the start.

A beginner’s main focus should be to improve one’s overall condition. This can be done simply by running as slowly as possible, by low intensity workout. For most runners this means combining running and walking in the beginning. This enables extending the duration of the training, which is essential for developing one’s overall condition.

Walking should not be forgotten or dismissed when you start running. Often for example people who go from high-intensity workout classes to running, see running training boring when long runs do not go smoothly and they are instructed to walk instead, as running causes the heart rate to sky rocket.  Indoor workouts are often short and done with high intensity. This is why the body is not used to workouts that last longer and are carried out with lower intensity.  For a beginner it may feel frustrating to start your running training by walking, since the body can handle more intense workouts. However, it is important to note that this is simply because the previous training has lacked the long-duration, low intensity workout that forms the base for running. As the training progresses and the overall condition improves, the heart rate will drop and the portion of walking can be decreased.

Interval training improves speed endurance

It is good to add speed endurance training to the low intensity runs, so that you will keep developing as a runner. Speed endurance training can be carried out as one higher intensity run or as an interval training. For beginners the interval training is usually the easier option. The intervals can be very diverse and vary in distance and speed. In the beginning of training a common mistake is to run as fast as you can from the start. This often results in the runner not being able to carry out the entire exercise. One should remember that speed endurance training is a long way away from maximum speed. The aim of speed endurance training is to develop power and strength after the overall condition has improved. Like most running training, speed endurance training combines a good overall condition, oxygen uptake, efficiency, strength and a new characteristic for most new runners - mental perseverance. If the speed endurance training is carried out as an interval training, the intervals should last at least 2-4 minutes and the recovery about 1-3 minutes. If the intervals are not carried out with maximum speed, the recovery periods can be kept as short as this.

Rest is crucial for training

With endurance and speed endurance training, many runners get a good start for their running training and the progress is fast. You may lose some weight along the way and it might be hard not to smile while running! This can all change drastically. Running can start to feel heavy, the progress stops and motivation dwindles. However, with good training the result should be the opposite.

The base for running training is planning the weekly training program in advance. This means planning when you work out and when you rest. As the weekly distances grow and the speed increases, we often forget to rest. However, rest is crucial. In order for you to progress as a runner, the body needs proper workouts, but also enough rest for it to recover. Every athlete needs recovering periods, both weekly and seasonally. When your legs start to feel heavy and running gets boring, it is a good idea to take a break and start running only once your body has recovered and your mind is ready to return to the running track. 3-4 training days is enough for a beginner. You can also opt for a rhythm where every other day is used for training and every other for recovery, which is what a lot of runners find works for them.

It is a good idea to incorporate a good masseur and for example foam rolling as part of your body care routine. For those who are thinking about taking up running, it is advisable to add body care routines to your own workout already before you start running. By making sure that your body is ready to face new kind of training, you can avoid problems with recovery and strain injuries.

Anni Liukka
@anniliukka

The article has been written in co-operation with Vauhtisammakko.