Beginner Running training tips

  • At first keep your runs short and slow to avoid injury and soreness so you do not quit.
  • If you are breathing too hard slow down or walk a bit until you feel comfortable again.
  • Pick your route close to home, the more convenient it is the better chance you will have sticking with it.
  • Find a beginner training for your first race.
  • Set realistic short term and long term goals.
  • Keep a training diary or use an online service with your (Garmin) watch like Garmin Connect or Strava
  • Soreness one to two days after a run is normal (delayed onset muscle soreness).
  • No amount of money spent on gadget training programs or funny food can substitute for minutes, hours, days and weeks on the road.
  • There’s no shame in walking.
  • Subscribe to a running magazine or pick up a book or two on running.
  • Lift weights.
  • It’s okay to take walk breaks (run 1 minute walk 1 minute then progress to run 10 minutes walk 1 minute etc.).
  • Vary your training routes. This will prevent boredom and prevent your body from getting acclimated.
  • Speed work doesn’t have to be scientific. Try racing to one light post and then jogging to the next.
  • Push through rough spots by focusing on the sounds of your breath and feet touching the ground.
  • Do speedwork after you develop an endurance base.
  • Practice running harder in the last half of your runs.
  • Do abdominal breathing to get rid of side cramps or “stitches.”
  • If you can’t find the time to run, take your running gear to work.
  • Run on trails if at all possible. It will be easier on your body and you’ll love it.
  • Build rest into your schedule. Rest is just as important of an element as exercise in your fitness plan.
  • Forgive yourself. Over-ambitious goals usually lead to frustration and giving up on your fitness plan. If you miss a goal or milestone let it go and focus on the next opportunity to get it.
  • Mix-up your training plan. Make sure your training plan is not too heavily focused on one thing. No matter what level of runner you are your training plan should include four essential elements: endurance speed rest cross-training.
  • Do not compare yourself to others. Run within yourself and for yourself first.
  • Running is fun and it’s easier when you do it in a running group, try to find one.
  • It’s not about the mileage! Nike+ leaderboards are fun but don’t let mileage become a goal, focus on quality runs.

 

WiRun trainingsschema

7 febr. Rondje Kazerne tweemaal en 5 keer 1.000 meter
9 febr. Trail Run by Night
Anderen: 25 km duurloop (gezamenlijk)
14 febr. Interval run en voorbereiding voor 16hoven run Overschie!!!
17 febr. Rondje 16 hoven Overschie
21 febr. Training gezamenlijk: Kazerne en Van Brienenoord brug
24 febr. 20 km duurloop samen
28 febr. 3 keer 2.000 meter en 4 keer 1.000 meter
3 maart 25 km duurloop samen
7 maart interval en voorbereiding voor CPC Run
10 maart CPC 21 km Of 10 km
14 maart 5 keer 2.000 meter
17 maart 30 km duurloop samen
21 maart 2 keer 5 km tempo run
24 maart 30-35 km duurloop samen
28 maart 10 keer 1.000 meter tempo
30 maart 21 km duurloop samen
4 april 3.000 meter – 2. keer 2.000 meter – 3 keer 1.000 meter
7 april 15 km samen
11 april voorbereiding/ loslopen Rotterdam Marathon
14 april ROTTERDAM MARATHON !!!!!
15 april >> Boston Marathon!

Wi Run trainingsschema

donderdag 25 oktober: 2 keer 5 km Plas loop (tweede sneller….)
weekend 28 oktober: 20 – 23 km duurloop
donderdag 1 november: 3.000-2.000-2.000-1.000-1.000 m interval
weekend 4 november: Berenloop Terschelling
donderdag 8 november: 4 keer 2.000 meter Bruggen!!!
weekend 11 november: 15 km rustige duurloop, Stadionloop Amsterdam
donderdag 15 november: 3.000- 1.000 – 3.000 – 2.000- 1.000 meter
weekend 18 november: Zevenheuvelenloop
donderdag 22 november: fartlek, heuveltraining voor Bruggenloop
weekend 25 november: 25 km duurloop
donderdag, 29 november: 3.000- 2 keer 2.000 m en 3 keer 1.000  m (zware training!!)
weekend 2 december: 15 km duurloop
donderdag 6 december: laatste training voor de Bruggenloop…..
weekend 9 december: Bruggenloop 15 km