No two runners are the same and running training should always be done based on the goals you have set for yourself. Increase endurance, increase speed, prepare for a specific test or simply run to stay in shape … Before putting on your shoes, define the perfect training plan to run and achieve your goals! Read on for some recommendations.

Setting a goal for yourself when running is very important, not only because trying to achieve it will be a key piece to keep your motivation high, but also because being clear about what you want, you can develop your personal and effective weekly training plan . Set reasonable and realistic goals, taking into account your own physical condition and the level of training from which you start, without forgetting that achieving them will require effort, perseverance and suitable training.

How to prepare to run according to your goals?

It is not the same to start running as training for a marathon. The distance that you must travel in each session, the time that you are going to use or the intensity of the race are aspects that must be correctly combined to be able to design that training plan that responds to your objectives . Look at the following examples that can serve as a basis to develop the training routine you need.

1) Running to get started in running

If you start running from scratch or have decided to go from walking to running, it is important to be clear that reaching a certain level of running is going to take you some time. Your project should be based on gradually increasing the effort so that your body gets used to aerobic exercise. A good plan to start with may be to run 2 alternate days a week, at a gentle jogging pace and, if necessary, interspersing minutes of walking. In those first sessions, 20 minutes a day will be enough.

2) Running to gain speed or endurance

Resist running longer or do it faster are two of the common aspirations among most runners. Achieving them depends to a large extent on whether your running training meets your goal. For example, if you are preparing for a 10k or a 15k you should focus on the long distance running, training 3-4 days a week and trying to progressively increase the total number of weekly kilometers that you are able to cover in good conditions.

Combining this training method with other aerobic activities, such as swimming , cycling or work on the elliptical, will help you increase your heart and respiratory capacity, which is a good option to adapt your running training to your goals . Instead, your goal is speed, high intensity interval training (HIIT) translated into a few minutes of running at maximum power, or Fartlek training are the best to notice that you progress in a short time.

3) Running to lose weight

Running is one of the simplest and most appropriate exercises to lose weight, eliminate extra kilos and accumulated fat. Plan your running workouts to lose weight, taking into account the benefits of frequently changing your rhythms while running. If you train running with this goal in mind, it will be great for you to do it by varying routes and intensities. Going up and down hills, alternating shorter and longer strides and also making speed changes, will entail an extra effort for which your body will demand to burn more calories.

4) Running to relax and enjoy exercise

It is not always necessary to have as a goal the improvement in each session. Disconnecting from a hard day or, conversely, starting the day full of energy are also very healthy goals. If what it is about is to improve physical form and in the process eliminate tension and stress, make your specific training plan to run and achieve your goal. Go for a run two – three times a week, maybe listening to your favorite music and, if you want, combine running with yoga. You will see that your training plan works!