What is the best strategy to start running?
Do you know that the solution has to be assessed according to context and objectives?
Let's find out together with Maurizio Cito with his advice
Welcome back to the second act of our RUNNING feature, WITHOUT INFAMY AND WITHOUT CLAIM!
Today we talk about how to start running the right way, building a solid base for effective and lasting training
Let's start here:
1st PURPOSE 10 KM
A flat route is perfect for balancing intensity and endurance, ideal for those just starting out.
HOW MANY TIMES?
Train at least three times a week: this is the minimum necessary to create real and lasting progress.
THE FIRST STEP
Start slowly: run at a pace that allows you to talk, gradually aiming for the famous 40 minutes of continuous running.
THE NEXT DAY
If you are able to do this and the pain is not too significant, you are already in a position to plan a structured training plan for competitive goals.
Otherwise...
A very simple method of starting to run is the GALLOWAY METHOD to get to the infamous 40' of exercise by alternating one stretch of running with another of stride starting
with 1‘ run and 9’ brisk walk to be repeated 4 times and then moving on to 2‘ run alternating with 8’ of
walking once the exercise is perceived as extremely mild and then continue
with these increments until running the 40' in a row.
If this system is too little intense and satisfactory at the beginning we can opt with the
usual principle of doing 1‘ run 3’ step to be repeated 10 times and then 2‘/2’ and so on.
This teaching method has the advantage of respecting the fundamental concept of progressiveness of the
load and is also an excellent method for reintroducing the post-injury load in the phase of
re-athleticisation.
Run like hell!
