Charlie's tips for new runners: Two easy ways to add variety
Over the years, Belgrave coach Charlie Dickinson has helped thousands of beginners become accomplished runners. Here he shares the first two tips he gives to new athletes wanting to progress.
Coach Charlie (centre, claret jacket) with Belgrave seniors at the South of England road relay championships.
The lockdown has given many of you working from home the opportunity to get out and run and exercise far more regularly. That's a good thing, as long as you build up gradually and don't overdo it. Many have worked out a local route and repeat it every time they run; round Battersea Park, Clapham Common, wherever they are (we’ve compiled a list of popular SW running routes here).
But experienced club runners don't do this, they do different sessions every time they train; faster, slower, longer shorter; they add variety to their training which makes it far more efficient.
Here are just two very simple ways you can add variety to your runs.
Run for different durations
Running for time rather than distance allows you to run anywhere, not always on crowded paths or pavements trying to keep to the 2m rule.
Instead of running the same every time, add ten minutes to your run on alternate days. A beginner might run for 25 minutes one day, then 35 minutes next time. A more experienced runner might do the following; 35 minutes, 55 minutes, 45 minutes, back to 35 minutes.
You can go right up to 75 minutes doing this if you are able, always alternating between longer and shorter to give your body the chance to recover on easier days.
2. Add some short bursts of speed
A few times a week, adding bursts of speed in your runs is an efficient way to build fitness. Start off slowly to allow your body to warm up, then run harder than normal for one minute so that you are breathing hard, even out of breath and your heart rate is high. Relax and jog for one minute (or longer if you feel you need more time to recover). Repeat four or five times the first time you try it. You can build up the number of speed bursts and you can also make them longer, 2 minutes, three minutes etc. Always finish by jogging slowly back home.
This is a basic form of what you might see called a ‘fartlek’ session, which we’ll cover in greater detail another time.
Charlie is usually found coaching the all-comers endurance groups at Battersea Park on Tuesday and Thursday evenings, and manages the women’s road and cross country team.
He’s available to answer coaching questions at any time - just drop him an email at charliesrunners@gmail.com
