Training goals
Welcome to the second session of the online running programme. Let’s dive in deep this time and talk about training:
What are your goals? What forms of training are accessible and how can you train most effectively?
Session 1 recap
In the first session, we learnt how running can have a positive effect on our whole body. Movement is good for the heart, and it strengthens the muscles and joints. We also know that going for a run isn’t a good idea if we’re out with a cold or fever.
Training goals
Before starting, it’s important to have a clear idea of what you’d like to achieve: Is it about weight loss, muscle building or fitness? Or maybe you’re training for a competition? Where are you now and where is it you’d like to be?
It’s important that we all have a goal to work towards. Otherwise, we risk losing motivation along the way.
Be SMART about your goals and use them as fuel!
SMART goals
A useful formula to establish our goals is the SMART formula:
S = specific
M = measurable
A = acceptable
R = realistic
T = timed
Here’s a concrete example of a SMART goal applied to weight loss:
“Sam wants to lose weight (specific) and drop 5 kg (measurable). To reach his goal, he’ll go for a 5 km jog every Tuesday and Friday at 7 p.m. (acceptable and realistic). He’d like to lose 5 kg in the next 4 months (timed).”
The more precisely we formulate our goals, the easier it is to reach them.
Remember that goals should be SMART (specific, measurable, acceptable, realistic and timed).
Now let’s look at different ways to achieve your own personal goals.
Different forms of training
Running is just running, isn’t it? Well, actually, It’s not that simple. You may be surprised to learn that there are different forms of training. In order to make progress, exploring the different types of training is necessary, since variations in intensity are important. Keep scrolling to find out more!
Extensive long-distance running
Easy jogging at a comfortable pace is ideal for building baseline endurance. For those who are beginners, go no higher than 60 to 70% of your maximum heart rate (HRmax), or risk overexertion. Your HRmax is a good indicator for calculating your optimal training intensity.
Your individual HRmax can be determined through performance diagnostics.
General guideline:
HRmax for men = 220 – age
HRmax for women = 226 – age
Tip: You should still be able to hold a conversation at this pace. It’s about running at a steady pace for longer periods of time.
Before any kind of training, warm up first by running on the spot and shaking out the arms and legs.
Interval training
Interval training involves running very fast for a certain time or distance, then taking a short, active break (where you’re still moving, walking or jogging at a relaxed pace). Rinse and repeat a few more times.
Have fun with the changes in intensity and notice your performance increase considerably. Are you up for the challenge?
Fartlek (or ‘speed play’ in Swedish)
Fartlek is a form of training that’s slightly less demanding than interval training. It’s actually like a game, where the running pace and terrain are switched up. Warm up well and start slowly, picking up the pace, moving to a trot, and then again to a sprint. You decide how long you’d like each segment. Ideally, find a terrain that’s soft and easier on the joints, like at the park or in the forest.
As you switch from one pace to the next, use a tree or lamppost as markers. For an extra challenge, find a hill and run up at full speed!
Incremental run
In incremental running, gradually increase your speed over 100 to 120 metres, and run the last 20 metres almost in a sprint. This form of training helps achieve a more economical running technique (which takes up less energy) and a quicker running speed.
Try out the different training methods and don’t forget to warm up each time!
As a beginner, take care not to overexert yourself. Once you’ve built a solid foundation, it’s safe to move on to more advanced running programmes, like speed running, where the quick pace leaves no room for talking. There’s also the repetition method, which is a short, very intense running session, followed by a longer recovery break. Mountain or trail running is a whole other world, as you navigate uneven paths in nature – challenging, but so rewarding!
Have a plan
When you start running, having a training plan is recommended. Keeping your goal in mind, your plan should outline when and how long to train. Are you trying to hit a certain distance or set a personal record in timing? Whether you want to run for 30 mins or tackle a full marathon, your training plan will keep you focused.
The key to achieving any goal is to start small. As you gain momentum, slowly raise the bar as you go. Getting in 2-3 runs a week is fantastic, but if you can only manage one, that’s a great start!
Set specific days and times for your training. For example:
Every Wednesday and Friday at 5 p.m., right after work, or 20-30 mins during lunch break. The distance will depend on your fitness level and goals.
Where are you now and where are you going?
Let’s get specific – what was it again that made you want to start running? Are you aiming to run for 30 mins continuously, or maybe you’re dreaming of running a 10k? Maybe even a half marathon??
When your goals are clear, getting started is that much easier. Just be sure to consider your current level of fitness and establish a goal that’s realistic. Setting expectations that are too high can lead to disappointment or frustration. Break your long-term goals up into shorter-term goals – you’ll reach them more easily and stay motivated along the way.
Big journeys begin with small steps.
Frequency and pace
For beginners who are able to train 2-3 times a week, start with 5-10 mins of running and work your way up. Always start with a shorter distance and slower pace, increasing the distance and/or speed after some time.
Tip: Variety is the spice of life, as it is for your training: go slow, pick up the pace, run on asphalt, hit a trail, climb a flight of stairs – don’t be afraid to mix it up!
When it comes to choosing your pace, listen to your inner voice. Your body will instinctively move at the speed most suitable for it. At the very beginning, it’s best to gradually increase the pace from brisk walking to slow jogging. Although you’ll want to rush, don’t – give your body time to slowly adjust before moving too quickly.
The benefits of heart rate monitoring
Heart rate monitoring isn’t just for those who take up running. When doing any exercise, it can protect against overexertion (and also signal under-exertion). To monitor your heart rate at any time of day, get yourself a fitness tracker or watch. A chest strap is also a good option to measure heart rate while in action.
We can also measure our pulse by hand (on your wrist or carotid artery) or with a heart rate monitor. The fitter we are, the lower our resting heart rate.
When we monitor the heart as we go, training is more effective because we make sure to always run in a certain heart rate range, e.g. 70-75% of the maximum heart rate.
Running 30 mins non-stop: An 8-week programme for absolute beginners
Advice: Take screenshots of this programme so you can always have access to the information.
Week 1
Find a route that you like to run and take a watch with you! Warm up with light movement and stretching exercises. Start with 2 mins of running and 2 mins of walking. Repeat x 8 and you’ll soon be on the road for 32 mins.
Do this training session 3 times this week, always taking at least 1 day off in between. After your workout, cool down by walking it off and doing some stretching.
Week 2
In week 2, continue with 3 running days. This week, add 1 min of running: Run for 3 mins and walk for 2 mins. Repeat x 6 (total training time: 30 mins), paying attention to how your body feels.
Weeks 3 & 4
If things are going well, in week 3, increase to 4 mins of running and 2 mins of walking. Repeat x 5 (total training time: 36 mins). In week 4: Run for 5 mins and walk for 2 mins. Repeat x 4 (total training time: 32 mins).
Weeks 5 & 6
If weeks 3 and 4 felt manageable, increase to 3 x 10 mins of running with 2 mins of walking in week 5 (36 mins total). In week 6, try 2 x 15 mins of running with 2 mins of walking (34 mins total). Continue with 3 running sessions per week.
Weeks 7 & 8
Intensify your workout in week 7 and run 2 x 20 mins, with 2 mins walking in between (total training time: 42 mins). In week 8, aim for running 30 mins continuously.
Important: Always check in to see how you feel. If the distances are too long, stick to the shorter ones and wait until you’re ready to intensify your workout. You can do it!
Challenge
Visualise your goal – the more specific the better. Emotions are a powerful driver of your motivation. Write down your goals using the SMART formula and establish your training plan.