A Simple Guide To Realistic Running

Running is not just for the super fit. Running is for anyone and can be done anywhere at anytime.

I’m going to safely assume that you are a busy adult. You may have a stressful job, small children who don’t sleep, older children with busy social lives, family and friends who you care for, or all of the above. So the thought of finding the time and energy to train for a 5km race let alone a half marathon is quite simply ridiculous. However, with a little bit of guidance and planning, you can make it happen.

1. Give yourself time

If you’ve set your sights on completing a long distance event such as a half marathon or marathon, give yourself plenty of time to prepare. Choose a time frame that will allow you to create a strong base of strength and fitness, without resulting in injuries. If you’re a beginner, I suggest giving yourself a year to prepare for a half marathon, and 18 months or more for a marathon or longer events.

2. Create your base

Before you take your first step, make sure you have a good base of core strength and stability. There is no point putting a V8 motor into a broken down chassis (that may be my one and only car reference ever – I hope you enjoyed it!). Ensure your chassis is strong enough to take the extra pounding the running will create.

3. Map out a progression plan

Once you decide you want to run an event such as a half marathon, develop a progression plan that sees you building up to the longer distances in a realistic way. For example, run a 5km race, then progress to 10km before diving into a half marathon. You will be amazed at the things you learn from the shorter events that will help prepare you for the longer ones.

4. Train for time not distance

When training for an event, most people focus on the distances they need to run. This can be overwhelming and discouraging. Instead, kickstart your program by basing your training sessions on time. When starting out, it’s difficult to know how long you’re going to take to run 4kms. But if you know you need to go for a 20 minute run, you can realistically work this into your day. Use the weekend for your distance based runs and during the weekdays, stick with time.

5. Train smarter not longer

Many people who start running think they should run every day as far and as long as they can. This is a very effective way to find yourself burnt out and injured. When embarking on a running journey, it’s important to work with a trainer to develop a realistic and safe program. Include sprint sessions, tempo runs and strength training, and make every session count.

6. Be creative

It’s not easy, but you can find a way to fit your training in. Get up 30 minutes earlier in the morning. Go for a run while the kids are at soccer / swimming / footy / ballet training. Run in your lunch break at work. On the weekends take the kids to the oval and let them play while you run your sprint laps. Run home from visiting your parents on the weekend. Meet your friend for a run instead of a coffee or for a post-run coffee!

Running an event is realistic and possible. Once you decide to do it, all you need is a sensible and achievable program and then it’s up to you to do the work. If you need help preparing for an event, get in touch with us at Fit My Day and we can develop a realistic and effective program that will Fit Into Your Day.

by Angie Black