How to Start Running and Develop a Training Plan

November 23, 2017 / ASICS Australia
Running is a great way to get healthy and stay in shape – you can set your own pace, develop your own training plan and go where you like.
How to Start Running and Develop a Training Plan

The increased freedom of natural running can come as a revelation to many athletes, but it can sideline even the best runners if it’s not introduced correctly. To avoid injury and to put your strongest foot forward, follow these four steps for the best natural running experience.

1. Start Out Gently

Your natural running shoes are designed for a more lightweight, flexible and responsive running experience. This means they contain less cushioning and support. Because of this, you may initially feel more strain on the muscles and tendons in your feet.

It’s normal to experience more stress on your calf muscles and Achilles tendons in the first few runs. After a while they’ll adapt and get stronger.

When you begin running naturally, make sure you:

  • Run shorter distances – Aim for two to three miles per session or per week
  • Do the math – Each half mile is biomechanically equivalent to around one mile in your usual running shoes
  • Know your shoes – The lower the heel drop and midsole level of your natural running shoe, the better your training condition needs to be

2. Add Some Variation To Your Running Regimen

Natural running is best seen as one part of a varied training regimen. Some people equate natural running with low heel drop shoes, but we prefer to think it’s much more important to create variation in your training, routes, surfaces and shoes.

Use natural running to create variation in your training, but make sure you also:

  • Run natural no more than twice a week – Only a third of your weekly running load should be done with minimalist gear
  • Wear your natural running shoes for everyday wear once in awhile – You’ll enjoy the comfort, and your feet will adapt more easily to the minimalist shoe concept

3. Know Your Limits

Natural running shoes have a lower heel drop to promote midfoot and forefoot running. For some runners, natural shoes may do more harm than good.

You need to take extra care if you have:

  • Flat feet or are overweight
  • Orthopaedic inserts
  • Hallux Rigidus (stiff big toe)
  • Existing Achilles Tendon issues

4. Get The Right Natural Running Shoe For You

Much like a normal running shoe, it’s important to have one that’s tailored to the way you run. ASICS offers a range of easy-running shoes that are perfect for natural running for everyone from entry-level to more expert models for elite runners.

If you’re a casual runner...

  • Training load: 1-2 sessions per week, total 10 miles
  • Primary shoe: GEL-NIMBUS
  • Easy-running shoe: 33-M™

If you’re a serious runner...

  • Training load: 2-3 sessions per week, total 15 miles
  • Primary shoe: GT-2000
  • Easy-running: GEL-Kayano

If you’re an elite runner...

  • Training load: 4-5 sessions per week, total 45 miles
  • Primary shoe: GEL-DS TRAINER
  • Easy-running: DynaFlyte™

Along with these steps to having the best experience for natural running, come shop our full collection of running gear and running clothing today!