How To Build a Strong Running Foundation

Developing A Training Foundation

Part one of a three part series explaining how newcomers to running can successfully build a solid foundation which will last their lifetime.

Many newcomers to running make the common mistake of training too much too soon and therefore run a high risk of becoming injured early on. This in turn leads to disillusionment and the very real possibility of just giving up altogether. It is for this reason that they require a more detailed training programme.
It is common for the newby to want to run slightly more or faster each day to prove that their fitness is improving. However the ideal prescribed training programme should ensure a low training load for the first three to six months of training to enable the body to adapt gradually to the added mechanical loading. An added advantage of following a strict programme at the outset is that it helps induce the discipline necessary for long-term running success.

Here are 14 steps that offer advice to the runner who is just beginning:

1. Analyze your motivation and discipline:

When starting out, beginners may not find running particularly easy or enjoyable. It takes great motivation and discipline to survive the first three months before running becomes a habit controlled by the subconscious. Once you have gone through this process it need never be repeated irrespective of the duration for which you do not run – running is now imprinted in your subconscious. The moral is keep going through those first difficult 3 months!

2. Decide if you need medical clearance: It is advisable to consult a doctor if any of the following are true:

You are over the age of 60 and are not accustomed to vigorous exercise.
You have a family history of premature coronary artery disease.
You frequently have pains or pressure in the left side of the neck or the left shoulder or arm during or immediately after exercise.
You often feel faint, have spells of severe dizziness or experience extreme breathlessness after mild exertion.
You do not know whether your blood pressure is normal or you have high blood pressure that your doctor says is not under control.
You have heart trouble or a heart murmur or have had a heart attack.
You have bone or joint problems such as arthritis (confirmed by your doctor)
You have a medical condition not mentioned here that might need special attention in an exercise programme (for example; insulin-dependent diabetes)

3. Choose the appropriate Running Shoes.

There is plenty of information on this website referring to this – Running shoes

4. Choose the appropriate clothing.

Again there are various articles within this website that will give you the information you may need. Clothing

5. Learn the 15 laws of Training (Tim Noakes MD 2001) Each of these will be expanded upon in future articles:

Train Frequently.
Start gradually and gently.
Train first for distance then speed.
Don’t set your daily training schedule in stone – be flexible.
Alternate hard and easy training.
At first try and achieve as much as possible on a minimum of training.
Don’t race in training.
Specialize.
Incorporate base training and peaking (sharpening for a particular race or series of races)
Don’t over train.
Train with a coach.
Train the mind.
Rest before an important race.
Keep a training diary.
Understand the holism of training.

Part 2:

8 Practical Tips.
Start With a Planned Training Programme.
Enter Progressively Longer Races.
Learn From Practical Experience.
Set Achievable Goals.

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