Planning your running season: 10 things to decide before you start

Looking to get running this spring? Thinking of hitting the pavement, or the trails?

Stop.

No, please don’t stop running, but do stop to think about your short- and long-term plan.

Maybe you are not thinking long term yet, and you are simply feeling motivated to make some lifestyle changes. That is completely fine. Even so, it is worth putting a plan in place, even over a short horizon. Twelve weeks is a good start.

Why a plan matters

Periodisation is the practice of dividing a training year into smaller, more manageable blocks, so that every part of training is coordinated towards a goal: peaking for a race, or holding performance steady across a long season.

Applying periodisation and basic training principles lets a programme be built around one person’s needs rather than a generic template. A professional can help you plan your training load sensibly before you start.

10 factors to consider

1. Frequency. How many times a week will you run?
2. Intensity. What pace, in minutes per kilometre?
3. Type. Where will you run? Hills, intervals, tempo runs, steady pace, or a mix?
4. Distance. How many kilometres? Your pace will in turn determine the time.
5. Cadence. How many steps per minute?
6. Clothing and shoes. Rotate between two or three pairs, and replace shoes when they feel worn or you notice new aches; there is no proven mileage or time limit.
7. Goal. The programme should be designed around your needs and goals.
8. Baseline. Where does your fitness stand today? What is your injury history, and your current capacity?
9. Accountability. Build in social connection, log your training, find two allies, and set yourself a reward.
10. Conditioning. Add a strength and fitness routine alongside the running. It may help reduce your risk of injury.

If you would like help putting this together, a running assessment is a good place to start: book at The Runner’s Academy or at any of my clinics.

Written by Roman Izquierdo, PT, MSc PT, BSc Kin, registered with the College of Physiotherapists of Ontario. General information only, and not a substitute for individual assessment.