How to create a training plan for runners
Running has become one of the cornerstones of modern life and a growing number of people consider themselves runners and practise the sport that so many of us are passionate about several times a week.
You buy all the new kit, download the latest big app and start taking natural sports supplements. But that alone does not make a runner, a specific training plan needs to be followed to make the sport truly rewarding.
Therefore, in Probelte Pharma’stherapeutic nutrition blog, we are going to create a training plan for runners, people who love to tie up their laces and go for a run.
How long should I run for?
There’s no specific length of time to go out for run. Each person is unique, and so is each athlete. Training should be tailored to your fitness level, i.e. whether you are a beginner, have been running for a long time or are a professional for whom marathons hold no fear.
Planning to stay fit
We will focus on creating a weekly training plan for runners, which could be along these lines:
Monday: start with 10‘ at a gentle pace, then 10’ at 70% of your maximum heart rate and finally 10′ at your conversational pace.
Tuesday: use this day to rest.
Wednesday: do some cross-training on this day. The aim is to strengthen other muscle groups that are not used when you run to improve the overall results of your “running” training (training the upper body like your abdominals, arms, etc. with weights, resistance bands, or doing other sports e.g. with elliptical trainers, skipping rope, etc.).
Thursday: rest.
Friday: start the weekend with a few changes of pace. Start with a 10‘ warm-up at your conversational pace, then 2×4’ at 70% of your maximum heart rate + 2′ of gentle jogging. Continue with 2×2‘ at 75% of your maximum heart rate + 2’ of gentle jogging. Finish the session with 10’ of gentle jogging.
Saturday: a much-needed rest for your muscles.
Sunday: end the week with a 1-hour run at your conversational pace.
It is important to regularly do cross-training, as this will increase your motivation when you go back to running and can be used to work on other parts of your body, allowing you to rest the muscles that work hardest when you go out for a run.
As you can see, this is a standard workout that you can do whether you are an athlete or just a beginner; the key is the intensity and pace of the run. So, for midweek training, we recommend that you add natural sports supplements to your diet to achieve your goals.
Where should I go running?
The terrain on which you run is no trivial matter. The ground you run on may increase your chances of suffering an injury, of putting more strain on your calf muscles and legs, or it may tire you out more.
One major factor to consider is how hard it is. Many people go running on cycle paths because it is easier for standard training sessions, or they simply go out on the road because it seems better. But in reality it is not, these types of surfaces are too hard and in the case of roads, they pose a danger to the runner, because unfortunately motorists are not always considerate towards runners or cyclists.
Therefore, the best option is to run on surfaces that are specially designed for this activity, such as athletics tracks or the treadmills found in sports centres. If you prefer to get some fresh air and enjoy nature while you run, the best option is to go for a run in the countryside, preferably on firm ground.
Running on grass is not a bad idea either, and your joints will certainly thank you for it, but you should be careful as there may be bumps hidden in the grass that can result in injury.
What food should I eat?
Diet is one of the most important factors for runners, as it provides them with the energy they need to complete their runs. Slow-acting carbohydrates like pasta and rice are important, as they will gradually release the energy required throughout the training session.
Protein from meat, fish, pulses or eggs, is also important to help the body repair itself and recover from the muscle exertion that has taken place.
Don’t forget fats, but make sure they are healthy fats like olive oil, which provide the energy required by muscles during exercise.
Finally, a supply of micronutrients (such as vitamins and minerals) will aid full recovery after a day’s training. These can be obtained from natural sports supplementslike Keriba Sport, which will boost your physical performance when you go running, delaying tiredness and reducing muscle damage. Here’s to the perfect run!
