I’m starting to run: my 7 questions for the #ProFormTeam

How do I start running?

Before putting on your trainers, choose your training ground:
● On the road
● In the forest, park or on a path, in trail mode
● On a treadmill, indoors
To make the right choice, ask yourself which practice is most likely to suit you in the long term
(though there is nothing to stop you from alternating). Your physical condition can play a role:
running on a treadmill causes less impact on your joints, thanks to a perfectly designed shock-
absorbing system. You can also opt for a compromise: treadmill sessions twice a week and outdoor
running at the weekend.

How do I equip myself to run safely?

Get comfortable running shoes that are designed for running. There is no need to invest a lot of
money in high-tech shoes in the beginning. With experience, you will know better what you need.
Take the advice of a specialist retailer and tell them what conditions you want to train in. If you are
running both on and off the treadmill, have two pairs of running shoes.

For the rest, comfortable sportswear suitable for the season will do. Don’t forget headphones that
allow you to hear the sounds of your surroundings, especially if you are running in traffic. At home,
you have many options! You can run to your favourite music on a speaker if the noise doesn’t bother
anyone or choose Bluetooth wireless headphones.

What do I do on the day of my first run?

Start slowly, alternating walking and running for 15 to 20 minutes after a thorough warm-up.If you gradually get your body used to the effort, you will limit the aches and pains in the following days and you will be able to focus on the quality of your stride. Your aim is, above all, to enjoy yourself and make a real effort! At the end of the session, stretch your legs well and hydrate!

What posture should I use to run well?

Keep your head upright and tilt your torso slightly forward when you run. Squeeze your shoulder
blades together to open your rib cage and breathe easier. Use your arms as balance beams. Land on
the middle of your foot, in line with your body, and then unroll your other foot to propel you into the
next stride. Breathe calmly and evenly, keeping your abdominal muscles tight.

How can I manage my effort and determine whether I am running at the right speed?

The right pace for endurance running is when you are still able to talk out loud without being out of
breath. Once you are more experienced, you can try to control your effort according to your heart
rate using a fitness watch or your treadmill.
When you have more energy, don’t hesitate to include faster running intervals in your training to
gain speed and resistance. Increase the difficulty gradually to give yourself plenty of time to get used
to it.

How many times a week should I train to make good progress?

It all depends on you! Your physical condition, your schedule, your goals… In short, determine the
role you want fitness to play in your life. In the beginning, plan for two 30-minute running sessions
per week, leaving at least two days of recovery time between training sessions.
You can also add a strength training session. Cross-training will help you to make rapid progress and
build muscle: focus on abs, squats and crunches!
Gradually, you can make the sessions as long as you like or add new ones.

Which iFIT series should I try to start running?

Follow the Iberian Beginner Running Series. These 30 sessions of about 30 minutes each, filmed on
the coast of Portugal and Morocco, offer you a 6-week programme to get you started on your
treadmill, with alternating running and walking circuits and advice from Tommy Puzey, your iFIT
coach.
From the very first running sessions, you should notice an improvement in your mood and energy:
running stimulates the secretion of endorphins, the pleasure hormones! Over time, the results
obtained will quickly speak for themselves: better sleep, improved breathing, relaxation, toning of
the whole body, weight loss and more.

For more tips and information around personalised training – Visit our other articles