How to do the first workout

If after reading the previous article you decided to start, take some time to plan your first workout in order to maximize your results.

Check your fitness condition

If you have read the disclaimer you  should know what I’m talking about. Running is a challenging activity and the first thing  to do is a medical examination in order to check if your intention is compatible with your health status. If you are overweight and obese you should also consider that running in your condition is potentially very harmful, even if you have a good technique. I’ve started training in a status of obesity (98kg for 180cm) and I had a lot of things to handle. You have to listen to your body very well and DON’T minimize what it’s telling to you.

A goal without a plan is just a dream

Plan your week effort and create a training schedule. Try to add from 2 to 3 training sessions per week. You have to remember that in order to achieve changes, trainings should be challenging. And if a training is challenging, your body needs to recover! So don’t play the hero that plans to go out running for 1 hour every day. I’ll explain in another article how exactly the intensity/recovery cycle works. For now it’s important that you understand that without a proper recovery there cannot be any improvement. Even worse, you will deteriorate your condition.

Choose how to track your workouts. You will have to log distance and duration (in order to check how are you improving) and when you start doing intervals (alternance between easy run and fast sprints) you should also consider that data. If you are good at using technologies for that purpose, you can choose to install a running app – my favourite is Endomondo.  And of course, you can also write down log using paper and pencil.

Choosing the route

If you have no experience at all with running choose a short one, like 1km or little more. The route should not have ascents (or at least not heavy ones). The loops are better choice ( you will not go too far, if you have to stop). You can choose paths in natural environment, sport implants, streets, parks… Just avoid heavy traffic (you can  inhale better air), industrial zones and trail traks ( they’ll be very challenging and funny when you are ready).

If you are not new to running, you can choose a 3km – 5km route. Just consider that if you are reading this, maybe you have to focus on the technique – so select an easy path.

There are online tools that can help you finding the right route for you. I use the Endomondo site to find paths and measure distances (https://www.endomondo.com/routes, that works together with the Endomondo app and needs registration), but there are also other tools you can find (for example http://www.mappedometer.com/).

Stretching

Stretching is a good ally in preventing injuries. So is better to learn this habit before running. You don’t need a great stretching session before, just stretch your quadriceps, hamstrings, piriformis, psoas and calf (last in this list but maybe the most important).

Go and run!

No more excuses. Start running. Just remember the only techinque suggestion I made in the article before. LAND. ON. FOREFOOTS. First workouts you should consider very easy pace. If you feel uncomfortable at some point, just stop running and start walking. And if even walking is too much, seat down or lie on the ground. Take the whole time you need to recover, then start again.