Train for 5km or 10km run
Whatever the weather you can make the most of the outdoors to expand your fitness programme. Many of you will be thinking of taking up running or indeed may be looking for the right combination of indoor vers outdoor training. Running any distance, if you do not class yourself as a runner, or are unfit, can be a challenging prospect, but as long as you approach the task methodically you can, and will, achieve your goal with time to spare.
So just how often do you run?
Firstly you need to class yourself in one of the following categories:
Absolute beginner
Occasional jogger
Regular runner
Leave me alone, I know what I’m doing
Absolute Beginners
Don’t be daunted – you can do this!
Start with a combination of jogging and walking. Then gradually increase the length of the jogging and shorten the walking. Once you feel confident try jogging for a fixed distance or time. You can choose to run indoors or out initially. At ESPH, we pride ourselves on providing a warm, non-intimidating environment so you won’t feel judged or self-conscious in our gym. Whilst a treadmill isn’t the same as running freely it’s very close and you can avoid the elements!
Week 1
1st session: 30 seconds runs followed by 60 seconds rest. Try 5-10 repetitions (reps).
2nd session: 60 seconds runs followed by 60 seconds rest. Try 5-10 reps.
Week 2
1st session: 500m or 2-3 minute runs followed by 60 seconds rest. Try 5 reps.
2nd session: 1km runs followed by 2 minutes rest. Try 2-3 reps.
Week 3
1st session: 500m or 2-3 minute runs followed by 60 seconds rest. Try 1 more rep than in week 2.
2nd session: 1km runs followed by 2 minutes rest. Try 1 more rep than in week 2.
Week 4
1st session: 1 mile (1,609m) or 2km run. Try to run without stopping.
2nd session: 1km runs followed by 2 minutes rest. Try 2-3 reps and add a slight gradient intermittently (say 2%). Adjust the gradient to 0 if you need to but try not to stop during the running repetitions.
3rd session – 3km or 2 mile run. Stop if you feel very tired and walk for 60 seconds during the run.
The most difficult part is not to give up. Once you get beyond the psychological wall you will accomplish whatever you want to and the enjoyment will start to come. Continue your progress until you can run 5km without stopping. You then know you are ready to take on a 5km running event. You will feel trepidation but I promise you the sense of accomplishment will make you feel fantastic and keep you hooked!
Occasional jogger
Tips to re-energise your training
I am assuming that you have all run a 5km in your time but may have fallen off the wagon somewhat or work, family and other commitments have halted your progress. No need to worry, let’s hop back on with some simple tips and sessions to help you restart.
Running sessions
Try to do at least 2 of the following running sessions per week
3-7 km at a steady pace
30 minute fartlek (intermittent faster pace running with slower paced jog). 3 minutes fast, 3 minutes slow.
7-10 x 400m or 90 second fast pace repetitions, with walk recovery of 90 seconds
5 x 1km with 2 minutes rest
6-10 x 200-300m hill sprints
Regular runner
Add conditioning & flexibility – improve your performance
You will enjoy your running more with a rounded approach to improving it so, if you are not already doing so, why not try to incorporate some conditioning & flexibility work as well.
Conditioning sessions
We have created a great video (Running Conditioning Sessions) to get you up to speed for running. Try to do 2-3 sets of the following once per week:
15-20 x Single leg hip bridges
15-20 x Hamstring curls
15-20 x Leg press
10-20 x Hanging knee raise
20 x Walk lunges (step forward – push forward – step forward)
10-15 x Side plank – hip abduction
20 x Split jumps
10 x TRX Plank with double knee shifts
Flexibility
Perform the following stretches/exercises for 30 seconds after each workout
Double knee hugs
Lying glutes
Hamstring (plus hamstring neural)
Side lying quads
Lunge (plus adductor lunge)
Calf
Downward dog
Roller – Hamstring, calf, thigh, ITB
CLICK HERE – to access all our digital stretch content
So what else should I consider to ensure I can go the running distance with success?
Don’t overdo it
Running is great, but take it from a broken former runner, it can grind down the joints and leave you more susceptible to other injuries. It’s a high impact exercise and it’s definitely advisable to include other lower impact exercises to compliment your training. For low impact cardio – I am a huge fan of cycling or spinning. Running carries at least 4 times your weight worth of impact through your joints with each stride, whereas cycling is 1-2 and the jarring forces are far lower. Cross trainers are equally low impact. Rowing is even less but there are increased forces through the lower back and shoulders and this is not advisable for people with pre-existing back, neck or shoulder problems.
Alternative exercise options at FitFor
Try a cycle class for low-impact cardio, a pilates class for core-stability and flexibility, and yoga or one of our stretch classes for flexibility and balance.
Injury prevention and treatment
FitFor’s unique approach to wellness and fitness means you can access our team of physiotherapists to repair any musculo-skeletal problems. Why not also try our massage therapists either as prevention or cure for your aches and pains. Regular massage will help your recovery and help prevent injuries. Additionally if you need any specialist Diet & Nutrition advice, our very own Nutritional Therapist, Tess Strom, will give you the guidance you need to excel.
Technique
Running technique is often a low priority but learning good technique will help you progress more quickly and improve your speed and endurance as well as help to avoid unnecessary, preventable injuries from occurring.
Posture – focus on staying tall whilst running and keep shoulders relaxed.
Foot strike – for speed a forefoot strike is ideal, but focus on what feels comfortable to you
Foot mechanics – super important for injury prevention. A neutral position is desirable but most of us over-pronate or under-pronate (supinate). It’s essential to have corrective insoles or orthotics and good quality, supportive footwear.
Leg mechanics – the hip, knee and foot should be in a nice straight line. The knee lift should be above 45˚ but not above 75˚ for long distance running. If sprinting, a higher knee carry is more desirable. A balance of strength and flexibility will give you the ideal leg drive, recovery and stride length.
Arm mechanics – the arms should swing forward and back from the elbow and in line with the wrist. Carry the hands low and stay relaxed to keep the movement fluid.
Core strength – this is a must to be able to deliver the power to the legs from a stable & strong core. The core is the anchor!
Clothing
Feeling comfortable on a run is a must and having the right sort of clothing to combat the elements is also essential. Our wonderful partners in East Dulwich, Sweaty Betty have an excellent selection of clothing for women for summer and winter alike (www.sweatybetty.com). Nike is my preference for clothing but there are plenty of other excellent quality brands. You can also source locally from Intersport Herne Hill - Just mention FitFor (formerly ESPH) for a discount
Shoes
Stable and supportive shoes are not a nice to have, they are a must have. Asics, New Balance, Saucony and Brooks are the best running shoes on the market. Run 1-2 times per week – replace your shoes annually, run 3 or more times per week – replace every six months. Keep separate indoor and outdoor pairs.
Wearables
Please visit our wearables blogs below: