Running Training For Everyone!

Running Training Made Easy

You can get very technical about any subject and make it sound hugely complicated. My approach is kind of the opposite. I like to look at the fundamentals focusing on the basics and getting those right.

Running is one of the most natural activities we all do - or have done. Look at any school play ground when he kids are outside and most will be running about playing with their friends.

Using Wind Sprint Training to Get Fit Quickly

If you have a reasonable level of fitness already and want to rapidly increase your cardio fitness, you can adopt for a few months a method of training known as wind sprints.

An easy way to train in this manner, assuming you are running on the sidewalk, is to jog quite slowly from one street light to the next, then sprint at 100% effort from that street light to the next, then ease right back to a slow jog, until you reach the next street light, at which point you sprint hard out to the next street light.

So, you are using the street lights as markers to alternate from a slow jog to a flat out sprint.

This is a demanding form of training, and if you haven't trained in this manner before, or at least for some time, you will want to build up your time spent following this type of training in a gradual manner.

This is a great way to train particularly if you play a sport like football, basketball or other sports which involve a lot of stop start sprinting.

You don't have to use street lights as your markers, nor do you have to run your sprint at 100%. You could decide to use longer periods for both the slow jog and the sprint cycles - just adapt to what suits you.

Hills And Sand Dunes Running Training

If you want to build extra strength in your quads as well as increase your cardio capacity, and don't mind a bit of lactic acid pain when training, find a steep hill nearby.

Now, commence a slow cadence jog up the hill, extending your stride wider than you would normally. When at the top turn around and run down at a slow pace. Once at the bottom, turn around and run up as fast as you can. Having arrived at the top, run back down slowly, and then repeat the first extended jog, run down, sprint up cycle, for as many times as you can for up to 30 minutes.

Now, please remember this is extremely tough, and should be built up very gradually. How many cycles you do will also depend on the length of the hill in question and how steep it is - please don't overdo this type of running training.

If you really want to push yourself and you live near sand dunes, try this same type of training on sand dunes and be prepared to feel hugely challenged!

You could train like this three to four times a week, with your jogging every other day.

Running Training For The Beginner

When I say "beginner" I am referring to someone who has either done little running training, or who hasn't run for some time, and is not fit.

This type of running training is very simple and highly effective and most importantly, will not put you off from keeping up your running.

It goes like this -

Day One 30 second jog (you have not misread this!)

Day Two 1 minute jog

Day Three 1 ½ minute jog

Day Four 2 minute jog

Day 5, 6, 7, etc increase each run by 30 seconds, running at a pace that is fun for you.

Run at least four days each week. It could be Monday, Wednesday, Friday and Saturday - whatever best suits your schedule.

Once you have built up to 30 minutes I would recommend you look at starting to run a little faster over that same time rather than increasing the time unless you are training specifically for long distance running.

Enjoy your runs but don't forget to mix it up with other exercises to get a good balanced routine that gives you maximum benefit.