Start running – 8 key points for progress

1. Set achievable goals

It’s important to set a goal when you’re starting out. It keeps us motivated in the most difficult moments and helps us to make progress.

Each race or trail requires a specific effort and training volume. It’s essential to personalize your training program according to your objectives, to prepare your body for the specific difficulties of the event.

For example, for a trail run of 20 to 40 km, three sessions a week may be sufficient. For distances between 40 and 70 km, you’ll need to increase the intensity with four to five training sessions a week. Finally, for an ultra trail of over 70 km, a program of five to six sessions a week is recommended.

2. Start slowly

It’s vital to avoid overtraining from the outset , to limit the risk of injury and discouragement. To achieve this, you need to gradually increase your training intensity once your body begins to adapt. By progressive increase, we mean increasing the number of sessions or the intensity of sessions from week to week.

3. Improve your running technique

Before looking for performance, it’s crucial to master the basics and learn the technical movements. For this, you can get in touch with a running club or a personal trainer to learn the technical gestures also known as “ranges” in athletics.

This will enable you toadjust your posture while running and optimize your running economy, i.e. the energy expended to maintain a constant speed. The basic principle is simply to run regularly. Your body will adapt as you progress from one session to the next.

4. Vary your workouts

Alternating types of training allows you to work different parts of the body and avoid monotony.

If you’re training specifically for running or trail running, incorporating complementary activities such as cycling or strength training can reduce the risk of injury and help improve your performance. This is known ascross-training.

In training, although volume is important, quality and specific work are just as important. It’s important to respect paces, not to run too fast and to take your heart rate (HR) into account. Beginners often tend to run too fast, so it’s essential to slow down and know how to run slowly.

Adding variety to your training with jogging and long outings in fundamental endurance are essential for forging the foundations of good physical and mental endurance. These outings, which can last up to several hours, also enable you to test your equipment on the big day, and practice eating during exercise. Finally, high-intensity splits are a fast and effective way of improving your physical condition.

Fundamental endurance sessions and split sessions have different impacts on your body, which is why it’s a good idea to vary your workouts.

The closer you get to your goal, the closer your training will have to be to D-day conditions. In terms of terrain, gradient, technicality and even intensity.

For muscle strengthening, we recommend starting with light loads (body weight) to familiarize yourself with the exercise technique and prevent injury. It’s best to focus on the number of repetitions first, before gradually increasing the load to promote the development of muscular strength. Start with 2 to 4 sets per exercise, then increase to 3-5 sets once you’ve mastered the technique.

5. Listen to your body

It’s important tolisten to your body in order to adjust the load, reduce the intensity or the number of sessions if fatigue or aches become too great. Signs of pain or fatigue should not be underestimated: the body has its limits, which should only be exceeded sparingly.

Recovery plays a fundamental role in the training process: it’s during these moments of rest that your body regenerates and strengthens itself for the efforts to come. Recovery is part of training.

6. Follow a regular routine

Regularity is essential, as it allows for better progress than training with long breaks.

It can be mentally difficult to stick to a series of sessions. It’s by motivating yourself during the first few weeks that these sessions will become a habit, then even a routine. Once you’ve got the hang of it, it’ll feel natural to go out and train, and that’s the best way to make long-term progress.

Everyone progresses at their own pace. Don’t compare yourself with others, especially if you’re just starting out. Concentrate on your own personal progress and be patient.

7. Stay motivated

To maintain motivation, it’s important to vary the pleasures and set goals. Set yourself goals that you really enjoy, that may be difficult but achievable: this is what will carry you through and make your training a lasting habit.

Celebrate every little victory, every bit of progress deserves recognition. Recognition builds self-confidence and boosts motivation to keep going.Training in a group can create a dynamic and keep you motivated.

Perseverance is essential in the long term, as initial progress can be slow. Remain patient and consistent, as results are built up gradually over time.

8. Pay attention to nutrition and hydration

A balanced diet is essential to support physical effort. It should include proteins to aid recovery, carbohydrates to provide energy, and healthy fats.Hydration is also essential, especially during prolonged or intense exertion.

To progress as a beginner, it’s important to engage in regular, progressive practice, while listening to your body and applying the right techniques. Progress should be gradual at first, to avoid injury and overload, while maintaining regularity in training.