The Basics of Running

3_35Running is a wonderfully simple sport. You’re in charge, and you can run where you want, when you want.

Best of all, if you follow these principles, you can make it last a lifetime and get the most health and fitness benefit out of your running programme. ?

Walk before you run

Few people are able to run a kilometre the on their first day of running, so don’t try it. You’ll soon feel discouraged and give in. Instead, begin by mixing running with walking.

For example, run for 30 seconds then walk for 90 seconds, repeating this for a total of 20 minutes. When you can comfortably manage this four times a week, adjust your walk/run ratio to 45/75 seconds four times a week. Then try 60/60, 75/45, and 90/30. In time you’ll be running for several minutes without breaks, and then you will be able to run for 20 minutes without stopping!

Try this beginner’s running training programme

Build steadily

If your running is to progress you will need to work harder over time, but if you punish your body too hard too soon you won’t improve and you’ll increase the risk of injury.

Coach Jack Daniels advises his athletes to make a plan of their intended weekly training and then increase mileage or intensity only every third or fourth week. For example, if your current mileage is 30km a week and you’re aiming to build that up to 60km, add eight to 10km every three to four weeks.

Apply this same principle to increases in speed.

Warm up, cool down

Warm-ups let your body gradually adjust to the exercise, preparing you for the harder work to come and actually making the session easier.

Five to 10 minutes of running or walking before you start putting your body through its paces will also lessen the strain on your heart and reduce the chances of injury. (Read more about warming up, here)

Then after you’ve run hard, the first thing you usually want to do is head straight for the sofa to crash. Don’t, because an abrupt finish to exercise can cause cramps, dizziness, abnormal strain on the heart, and hamper the removal of the body’s waste products such as lactic acid. Just spend five minutes longer on your feet at a gentle pace to cool your body.

Choose your running surface carefully

Most runners clock their kays on the open roads. Roads aren’t the worst places to run, but try to run on the tarmac no more than three times a week. If you run the same route regularly, run it in reverse, too. Running the same camber of the road repeatedly can lead to injury.

Steer clear of concrete pavements, which will pound your body. Running tracks are okay for speedwork ?- although they are draining on the mind ?- but avoid them for recovery runs or fitness running.

Grassy areas are the softest surface to run on, but they can be uneven. Perhaps the best surface is an evenly graded dirt road; it’s easy on the body and relaxing for the mind.

Set goals

Staying fit and healthy is great reward in itself, but setting a goal can make you more motivated and help you enjoy your running more. When you sit down and set yourself a goal consider four elements, incorporated in the acronym RACE.

Firstly, choose a goal with a noticeable Reward. It could be a medal, a time, or a new set of clothes if your goal is weight loss.

Secondly, make that goal Attainable ?- within your reach.

Thirdly, make it Challenging. If your goal is going to be a cinch, you won’t work to achieve it.

Finally, be Explicit: set out specific races, precise target times, and the crucial points along the path to achieving your ambition.

Run by time, not by kays

This advice is especially valuable for beginners and those hoping to build endurance. When you find that you can gradually spend more and more time on your feet, all that hard work seems to be paying off.

If you’re a more experienced runner, you’ll find that thinking of time can prevent you tearing round your training routes at breakneck speed trying to set a PB. This can ensure that your ?recovery runs actually provide the rest and recuperation all runners need.

Build a base

?You can’t fire a cannon out of a canoe. That’s how one coach once summed up the need for an aerobic base before the fast times will come.

Once you’ve built that platform of steady work, and only then, should you start thinking about speedwork, hillwork and fartlek.

This base of running can last from six months to as long as a year, and should consist of steady running and jogging. Enjoy this period; if you’re an ambitious new runner this may be a useful stress-free period of running when you can gauge which distances may be right for you to race in the future.

Learn the hard-easy routine

Whether you’re one of the world’s elite or a beginner, stick to the ?hard-easy’ method of vigorous exercise followed by either a rest day or a recovery run. Even if you do feel fantastic the day after a hard run, temper yourself. If you don’t do that, you will struggle the following day, or worse, pick up an injury. Stress on top of rest equals improvement, but stress on top of stress equals breakdown.

Still, just how gentle should a recovery be? The key is to listen to your body for warning signs ? sore muscles, aches, pains and fatigue ? and err on the side of caution. Remember, too, that as you get older you will need longer to recover.

Build up your long run

Long runs are the definitive way to build endurance; strengthening the heart, the legs and the ligaments in the process. They also burn fat and boost confidence. Sounds good? It certainly does, but be cautious: If the longest you are used to running for is 30 minutes, gradually build up to an hour by adding five minutes to your run each week.

Just minutes of extra running make a difference ? but too much, too soon and you’re setting yourself up for injury or illness.

Make running a part of your life

?Holistic running’ was a term coined by athlete Kenneth Doherty in 1964. He believed that the runner trains 24 hours a day, not just for an hour or so of running.

Take a look at the way you organise your life, how much you sleep, eat, and drink. Then consider the balance within your training programme. Are you racing too much? Are you not making time to run those routes that are personal favourites? Are you running too much speedwork with too little time to recover?

Just as you should keep the balance in your training, do so with the other areas of life.

Got something to say?

  • Shangri-La

    Please HELP!!!! I am trying to recover from a torn quad. I am overweight and thinking running will give me the peace and relaxation I need to decompress from life and allow for some very much needed weight loss. I have never liked running but think I should try something new to challenge my inner self. Currently, my quad is weak and I look like I’m two yrs old trying to run a short distance of 25yrds. I do have pattella soreness and my gait is funky. I have to admit, I am a little scared to put the weight of running on the injured leg. Any suggestions????

  • Jacques


    Start slowly, going on a short (say 5-minutes) program, every day for 4 days, rest 1 day, and start from day 1. In this program, start by walking a bit and then running a bit, walk a bit and run a bit, as they suggest in the section of this article called “walk before you run”. Increase the time you exercise after a week or so. Push yourself, but with patella and quad problems, stop as soon as you start feeling pain. Listen to your body.

    Very importantly, you need decent running shoes, that are build for the way you walk/run. Speak to your local Sports store assistant, they will be great help.

    Stretch, warm up and cool down slowly. This is VERY important, as it will stimulate bloodflow to the muscles which in turns helps with respiration rates in the cells (helps it recover faster). Increased bloodflow often helps healing of injuries, if it is controlled and not causing further injuries.

    Something I saw recently: Came last in 5km run, doesn’t matter, excercised! Good luck. And enjoy it.

  • thaira

    Hi, I am an experienced ultra distance runner. I have run 8 comrades, the first 4 was sub 11 hours and the last 4 was 11.30. I found that after running the 100 miler i became very slow. I need to get back when I use to run marathons in 4.15 and 4.30 hrs. I am 53 years old, and I know it’s go nothing to do with age. I suffer with a lot of cramps, which slows me down quite a bit, yet i have slow mags and other supplements for cramps. Please advise as I want to run a marathon in oct this year in good time (4.30hrs).

  • Dale Tyndall

    Dear Shangri-la.

    I have recently taken up running which was never on my to-do list. I am lanky and also have a funky gait style. But it’s been my dream to feel the freedom of running! I started some private Pilates classes which has improved my strength and stability dramatically and I was able to do my first 5k this year in May!

    Running is hard on your joints, muscles and ligaments in the beginning, especially with a funky gait pattern so I would advise you to get your patella and quad fixed before starting running. If it gives you daily remarkable pain, try some Physio. If it’s more of an aggravation and in the back of your mind, see a biokineticist. Get your niggles sorted before you start or they’ll come back and haunt you when you start putting impact on them. It may be as easy as being shown some exercises to strengthen your glutes and quads, but it may need more hands on scar tissue release etc.

    But the best thing to do is start working towards your goal! The small steps help! All of the best and happy running!!!!

  • Natasha

    Hi, I used to run and loved it until I was diagnosed with Sjogrens Syndrome, since then my running has deteriorated and if I run even 5 Kay’s it takes me a week to recover. Any tips on building up endurance or should I just give up running forever?

  • Nolindo


    I need your help please. I want to start running to lose weight and to become fit. I’m 30 years old and obese. How can I make running a fun part of my everyday life? I would love to join running or walking clubs, which can you suggest? Thanking you in advance for your help.


  • Angela

    Hi Lindoz.

    Try joining Run/Walk for Life. They will monitor your heart rate and your progress. You will gradually increase your walking time and eventually start running. There is also a diet plan you can join with them.





  • Zoleka

    I am Half Marathon runner and am preparing for my 4th OMTOM this year but I feel I need to upgrade to the Ultra then Comrades. My problem is endurance and its not getting better, please assist on how I can improve my running and be able to run Comrades hopefully 2016:)

  • Monu yadav

    eat kale everyday

  • Mphela

    im 32 of age and i cant run as often as i would like to because im a shift worker and that creates set backs i feel like i will remain a novice my weight is up and down so is my diet any advice on how to break this and start to race

  • Kagiso

    Hi there, my name is Kagiso I started running at the early age and am still running but my problem is, I am scared of joining the race as I never done before. So I would be glad if someone can hook me up with the upcoming race preferably 10, 15 or 20KM. I just wanna try my luck. 078 536 3144.