You’ve decided that you want to start running, to lift your butt off the couch after years of immobility, accumulated fat, and elevators taken even to get only to the second floor. I know, it’s nice to feel like a little Homer J. Simpson, master of the couch, heavy and clumsy but if you really need to improve yourself (even just a little) keep reading this article.
The wisest thing to do is to start gradually, perhaps by walking, because – I’m sorry to tell you – but you are not Usain Bolt or even remotely like him. It’s clear that if you are a heavy smoker and/or overweight and/or have heart disease, the first thing to do is a medical examination to check your fitness.
The only thing you will need for this first phase is a pair of running shoes that fit your foot and foot support; everything else is optional.
The ideal way to begin is to plan at least 3 runs per week (up to a maximum of 6), I personally advise against overloading even if enthusiasm will be sky high. And remember that “weeks” are only indicative, in fact it will be better to move on to the next phase only when you feel comfortable and not at all fatigued at the end of a run.
Okay, but how do I know what is the right running pace?
Don’t worry, try to keep an easy breathing that allows you to converse easily.
Week 1
1 minute of easy run alternating with 2 minutes of walk 9 times (tot. 27 minutes) Week 2
2 minutes of easy run alternating with 3 minutes of walk 6 times (tot. 30 minutes) Week 3
4 minutes of easy run alternating with 3 minutes of walk 5 times (tot. 35 minutes)
At the end of these first few weeks you will begin to feel more vital, active and responsive. Be careful, don’t overdo it though, the next few weeks will be even cooler!
Week 4
6 minutes of easy run alternating with 3 minutes of walk 5 times (tot. 45 minutes) Week 5
10 minutes of easy run alternating with 3 minutes of walk 4 times (tot. 52 minutes) Week 6
15 minutes of easy run alternating with 3 minutes of walk 3 times (tot. 54 minutes)
Now you should start to feel fit, you are starting to run some miles. Just over a month ago you were a couch sloth, and now you feel more vital and active. And even on the aesthetic side you start to improve. What more do you want? Continue, of course.
Week 7
25 minutes of easy run alternating with 3 minutes of walk 2 times (total 56 minutes) Week 8
40 minutes of easy run (Exit 1)
40 minutes of easy run (Exit 2)
45 minutes of easy run (Exit 3) Week 9
45 minutes of easy run (Exit 1)
50 minutes of easy run (Exit 2)
50 minutes of easy run (Exit 3) Week 10
1 hour of easy run or 10 km (single exit)
At the end of this phase rest a few days; you are learning to run and your body is beginning to adapt. Always take your own time, if you feel the need to rest an extra day, don’t mind-it is always good to listen to our body’s signals.