welcome to your start line

Focus of the Week

Welcome to Week 1. This week is intentionally simple. The aim is to learn what an easy run feels like, give your body time to adjust and finish each session feeling like you could have done a little more.

There’s no pace to chase. Run slowly enough to speak in full sentences. If you can’t, ease back or walk until your breathing settles. Your pace may change from one run to the next. That’s normal.

For now, focus on your own effort and take it one run at a time.

Before You Start

You have three sessions this week. Try to leave at least one rest or recovery day between each run. You can move the sessions around to fit your schedule, but avoid placing them on consecutive days during this first week. Walk breaks are absolutely okay. They don’t take anything away from the run.

Easy Run

• 20 Minutes

Your easy run is exactly what it sounds like. Begin with a few minutes of walking if that helps you settle in. When you start running, keep the effort comfortable enough to speak in full sentences. If your breathing becomes too hard for that, slow down or walk.

Don’t worry about how much distance you cover. These are time-based runs, so your only job is to keep moving for the prescribed time and let your body get used to running. Finish feeling like you had a little more left. Take a walk break whenever you need one. Let your breathing settle, then begin running again when you feel ready. The session still counts.

How to get started

• Let Nike Running Coach Chris Bennett guide you through a relaxed introductory run with advice on effort, pace and getting started. Try the “Get Started” audio guided run series on the NRC App. This is a good companion for your 25-minute easy session.
• Feeling out of breath doesn’t always mean you’re unfit. Learn how to settle your breathing and recognize when it’s time to slow down. Read: How to Breathe While Running.
• Good form doesn’t mean trying to look like somebody else. Start with a few useful cues: run tall, relax your shoulders and let your arms move naturally. Read: Nail the Perfect Running Form.

Long Run

• 3.5K

This will be your longest run of the week. Long runs help build endurance gradually and prepare your body for going the distance. Keep the pace easy and steady. Don't worry about finishing quickly. Your goal is simply to cover the distance comfortably. Don't be afraid to add in a short walk break if you find yourself feeling tired and unable to keep up. Allow your breath to settle down and then get back to the run.

Get ready for your long run

• Understand why easy runs and gradually increasing distance help running begin to feel more manageable. Read: How to Increase Stamina and Endurance for Running.
• Not sure whether to eat before you head out? This guide explains when to eat, what to choose and how to refuel after your run. Read: What to Eat Before, During and After a Run.
• What to eat before a long run. A simple guide on fueling before longer efforts

Easy Run

• 25 Minutes
• On-Ground Event (Optional)

For your second easy run, keep the effort relaxed and conversational. Don’t worry about the distance you cover. Focus on moving for 25 minutes and finish feeling like you could have continued for a little longer.

If you’re in Mumbai, you can choose to complete this session with us at Wings Arena on Saturday, 19 September. This will include running drills followed by an easy 3K and will replace this 25-minute run.