Tips for Training

These tips are designed for people who are new to running and are taking part in Depaul’s Marathon in a Month in April Challenge.

Get the Right Shoes:

Wearing the wrong running shoes can lead to injuries. If you’re in any doubt about your runners, go to running store where trained salespeople can advise you.

Make a Plan:

Do you want to run every day, or do you want to start walking and build slowly? Decide how many times a week you’re going to exercise, on what days and at what times.

Buddy Up:

With current Covid-19 guidelines it might not be possible for you to train with someone else, but you can virtually connect with other people who will keep you motivated and the Facebook group is the perfect place for this.

Build Slowly:

• Trying to do too much too soon may lead to injury and burnout. Consistency is key, so try to walk a little bit each day. Work up to a continuous forward motion for 30 minutes before you start to add some running.
• Once you’ve built up your fitness through walking, start your run/walk session by warming up with a 10-minute brisk walk to get your heart rate up and blood flowing to the working muscles. Next, run easy for 1 minute and then walk for 2 minutes. The walk should be an active rest, not a complete break. Repeat this cycle for 15 to 20 minutes, and then finish with a 5-minute walk as a cool down.
• As your 1-minute run intervals become easier, you can increase the number of your run intervals and decrease the length of your walk intervals. Aim to get to a point where you can run continuously without walk breaks.

Enjoy the Journey:

Your real enjoyment will come from not focusing so much on the end-goal. By being in the moment you will find it easier to bounce back from any set-backs and come up with new approaches. And you’ll also have a lot more fun!