How to Structure Your First Training Sessions

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In this video, you will discover how to structure your first training sessions to make the most of your run.

This video is the first in the Basic Technique chapter of our Running program. Keep watching to discover more!

It's essential that you know how to structure a running session to make sure you're properly warmed up and not put under too much strain. Discover how with this short tutorial.

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DanBernal - Sikana
DanBernal
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In this video, you will learn how to structure your first training sessions.

Beginners often have trouble knowing how to organize their training.

Here are some tips to help you start off on the right foot and work progressively.

A running session is often split in three parts: the warming up phase, the exercise phase, and the recovery phase.

First, the warming up phase. It prepares your body for the exercise that is to follow.

Jog at your own pace for 10 minutes, and follow it up with a series of dynamic stretches to warm up each muscle.

For more details about these stretches, you can watch our other videos: "Warming up your quadriceps and hamstrings", "Warming up your adductors and calves" and "Warming up your upper body".

Next, the exercise phase.

Speed should not be your priority. Instead, work progressively to keep running throughout the entire session.

You should be able to run for 30 minutes without having to stop or take a breath.

To get there, we advise you to alternate between running phases and walking phases. Little by little, you will diminish the walking time until it is phased out completely.

Start your first week with 3 sessions of 10 minute walks and 2 minute runs.

Follow this same model each week, but reducing your walking time by 2 minutes and increasing your running time by 2 minutes.

By the sixth week, you will do 3 sessions of 10 minute runs without walking.

The recovery phase comes at the end of the run. It allows your body to take in the work done during the run.

Make sure not to stop suddenly at the end of your training, as it could result in injury.

Instead walk for about 10 minutes and allow your body to warm down gradually.

To know more, you can watch our other video: "The stages of recovery".

Now you know how to organize your first running sessions to get the most out of your training. Over to you!

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