KyannaSimone's Running Guide for Beginners.
So you want to start running but don’t know how? Want to take on a 5K, 10K or half marathon someday but not sure how to start? Well hopefully my experience with running and some guided tips can help you with that process.
The first thing of any new program is always to believe that you can do it, put your mind to the process and know that you will succeed, but also understand that you will have set backs.
When I started running way before my journey my friend introduced me to “The Color Run” 5K plan. Of course I didn’t stick to it, until a year later when I was actually on my journey and was running my first 5K, which happened to be “The Color Run.” So my first point will be to set your eyes on a goal or a race, possibly even register so you know you HAVE to do it. Because lets face it, who wants to waste money in this day and age?
This is the exact running planning I used when I trained my first 5K.
I ran in the gym, on the treadmill, three or four days a week. When I felt like it got too easy, I increased my speed to always keep myself challenged and to improve. However, if you can run outside, so do. This brings me to my second point, running on the treadmill and running on cement are two COMPLETELY different feelings and the cement will feel harder and is harder than running on a treadmill.
If you decided to take your running outside know your area and know your surroundings. If the area you live in has a track or a strip of area where you can start your running, then that’s prefect. I currently run a mile straight up and down a few blocks, however if I wanted to practice on a track I can run a few more blocks and do so. Third point, in my opinion you don’t want your very first run to be somewhere you’ve never been or haven’t seen before, especially if you’re alone. If you have a friend who runs, that’s great. They can be there to push you and test your limits. That friend needs to understand that you’re a beginner and they shouldn’t expect you to run 3 miles in 15 minutes, but if you can, great!
If you’re running just for cardio, I would say run for 30 – 45 minutes or even break it in a circuit. However if you’re running to start races, when you complete your first 5K, it’s time to start a 10K or half marathon-training plan. There are a lot of these different plans online you can research and follow for your next race. Luckily for me, I ran a half marathon and a 10K after, so my 10K felt easy, however my half marathon was a bit difficult. My advice would be to do a 10K then a half marathon, it should be easier when you’re training and adding miles as you go along.
Notes: 5K – 3.1 miles
10K – 6.2 miles
Half Marathon – 13.1 miles
Marathon – 26.2 miles
*Keep your chest up and your shoulders back.
*Remember to breathe. I have a pattern in which I breathe “1-2-3/1-2” Inhale for three seconds and exhale for two seconds. You’ll notice when you do this the feet in which you inhale and exhale on changes. This prevents cramps on either side of your body; trust me, best tip I’ve learned.
*Music or not. I personally love to run with music, I can’t stand listening to what’s around me when I run, however there are a lot of people who prefer the opposite. So find out what works for you.
I hoped this helped. I would hate to have forgotten something, but if I did leave something unanswered, just ask and I’ll make sure to get back to you.