Get started with running

Running is one of the most effective and accessible forms of exercise for improving endurance and cardiovascular fitness. Whether you are a beginner or an experienced runner looking to increase speed and distance, you can improve your performance through structured and varied training. Here are some tips and guidelines to help you on your running journey.

For those who are new to running, it’s important to build a solid foundation. Here are a few steps to follow:

1. Start gradually

Combine walking and running to avoid overuse injuries. For example, begin by walking for 2 minutes and running for 1 minute, repeating this for 20–30 minutes.

2. Maintain a comfortable pace

In the beginning, it’s important to jog slowly. Run at a pace that feels comfortable—slightly faster than a brisk walk.

3. Be consistent

Aim for 2–3 sessions per week and gradually increase the frequency.

4. Incorporate strength training and mobility work

Strength exercises for the core and legs can improve your posture and reduce the risk of injury. Mobility training is also important to keep your muscles and joints in good condition.

For runners who can cover a few kilometers and want to increase both distance and speed, here are some guidelines:

1. Increase the distance

Add longer distances gradually, but avoid increasing by more than 10% per week to prevent overuse injuries.

2. Interval training

Incorporate periods of high-intensity running followed by recovery. This type of training improves both endurance and speed.

3. Tempo running

Integrate tempo runs where you run faster than your usual pace. This helps to improve your threshold pace.

Posture and running technique

Proper posture is crucial for improving running technique and reducing the risk of injury. Here are some tips to optimize your posture while running:

Head and neck: Keep your head upright and your gaze forward, not down. A straight neck helps keep the rest of your body aligned.

Shoulders: Keep your shoulders relaxed. They should be loose and not raised toward your ears. This reduces tension and increases movement efficiency.

Body lean: Lean slightly forward from the ankles, not from the waist. A natural forward lean provides better propulsion.

Arms: Keep your arms at a 90-degree angle and let them swing naturally alongside your body. Move them forward and backward, not across your body, to help maintain balance.

Hands and feet: Keep your hands relaxed, and make sure your feet land directly under your body to maximize efficiency.

By focusing on these aspects of posture, you can improve your running technique and increase both speed and endurance.

Understanding heart rate zones can be a great tool for your training:

Heart rate zone 1 (50–60% of max heart rate): Low-intensity training, perfect for warm-ups and cooldowns. Use this zone to recover after intense sessions.

Heart rate zone 2 (61–70% of max heart rate): Builds basic endurance and is ideal for beginners. Focus on training here 2–3 times per week.

Heart rate zone 3 (71–80% of max heart rate): Improves aerobic capacity and is often called tempo training. Good for preparing for longer and faster sessions.

Heart rate zone 4 (81–90% of max heart rate): Strenuous training above the anaerobic threshold that focuses on strength and speed.

Heart rate zone 5 (91–100% of max heart rate): Very intense intervals to increase maximum speed. This is where you push your body to its limits.

How to calculate your max heart rate: Take the number 220 and subtract (-) your age.

This gives a rough estimate, but individual tests can provide more accurate results. However, the guidelines provided here are general and suitable for most people.

Understanding heart rate zones can be a great tool for your training:

Heart rate zone 1 (50–60% of max heart rate): Low-intensity training, perfect for warm-ups and cooldowns. Use this zone to recover after intense sessions.

Heart rate zone 2 (61–70% of max heart rate): Builds basic endurance and is ideal for beginners. Focus on training here 2–3 times per week.

Heart rate zone 3 (71–80% of max heart rate): Improves aerobic capacity and is often called tempo training. Good for preparing for longer and faster sessions.

Heart rate zone 4 (81–90% of max heart rate): Strenuous training above the anaerobic threshold that focuses on strength and speed.

Heart rate zone 5 (91–100% of max heart rate): Very intense intervals to increase maximum speed. This is where you push your body to its limits.

How to calculate your max heart rate: Take the number 220 and subtract (-) your age.

This gives a rough estimate, but individual tests can provide more accurate results. However, the guidelines provided here are general and suitable for most people.

Whether you are a beginner or an experienced runner, you can achieve your goals by following these guidelines. At Livity, we offer a variety of programs for different levels and goals to help you optimize your training. Remember to always listen to your body, vary your workouts, and have fun along the way!

Whether you are a beginner or an experienced runner, you can achieve your goals by following these guidelines. At Livity, we offer a variety of programs for different levels and goals to help you optimize your training. Remember to always listen to your body, vary your workouts, and have fun along the way!