Training plan for beginning runners
Are you planning to participate in a running race, but unsure about how to train for it? You've come to the right place! STOX Energy Socks has assembled a team of experts to help you plan and execute an effective training program. In this blog, we'll share the best tips for achieving your running goals and provide advice to help you finish the race without any injuries. Additionally, we'll explain how STOX Energy Socks running socks can take your running performance to the next level.
Set realistic goals and create a training plan
Start by setting a realistic goal for yourself. Make this goal specific, for example, instead of "I want to run 5km", say "I want to run 5km in x time". This way, you can easily track your progress. Then, create a training plan that is tailored to your personal goals and level. Make sure to gradually increase your level of intensity and schedule sufficient recovery time to prevent unnecessary injuries.
If you're having trouble, take a look at the following training schedule.
Running schedule for beginners
Week 1: Mon 10 min jogging, Wed 10 min jogging, weekend 3 km running
Week 2: Mon 10 min jogging, Wed 10 min jogging, weekend 4 km running
Week 3: Mon 20 min jogging, Wed 20 min jogging, weekend 5 km running
Week 4: Mon 4 km, Wed 5 km, weekend 6 km
Week 5: Mon 4 km, Wed 5 km, weekend 7 km
Week 6: Mon 5 km, Wed 5 km, weekend 8 km
Week 7: Mon 5 km, Wed 5 km, weekend 9 km
Week 8: Mon 7 km, Wed 7 km, weekend 10 km
Week 9: Mon 7 km, Wed 7 km, weekend 11 km
Week 10: Mon 7 km, Wed 8 km, weekend 12 km
Note: Running does not mean going full throttle, but run at 80% of your capacity. Do you have a heart rate monitor? 220 - your age = your maximum heart rate (subtract 20% from this).
The importance of stretching
Stretching is an important part of a workout. However, it is not advisable to stretch when your muscles are still cold. So make sure you always do a short warm-up. Don't forget to stretch after your workout as well. During running, your muscles can become shorter. Therefore, try stretching them a bit after your run to prevent stiffness.
Do not think that stretching will prevent all running injuries. The elasticity of the muscles is (unfortunately) genetically determined. However, regular stretching can help make your muscles more flexible and recover from injuries faster.
Success starts with the right nutrition
Without sounding too cliché, we want to emphasize the importance of the right fuel. As a runner, you use a lot of energy while running. Make sure you get enough healthy food to provide your body with this energy.
Eat a delicious varied meal the night before you go running and a light meal containing carbohydrates just before you go running to prevent hunger during your run.To allow your body to recover well, it is important to consume a mix of carbohydrates and proteins after your workout. Think of foods such as oatmeal, (full-fat) quark, vegetables, and fruits.
Injury-free running and improved performance with STOX Energy Socks
Do you want to get the most out of your run and be even better prepared for your running race? Try the socks from our running collection. STOX Energy Socks running socks are specially designed to improve blood circulation in the legs and support the muscles while running. Due to gravity, blood and fluid can flow down to the feet and ankles, which can cause a tired or painful feeling.
The compression in the socks ensures that blood flow is stimulated back to the leg muscles. This way, your muscles recover faster and your legs will feel less tired during and after training.