Anytime you change your exercise routine, you should pay special attention to how your body responds to the activity. This is especially true of running.
Many people who get into running don't last because they fail to meet their initial goals—perhaps of running for two miles, or even one mile—because they are unaware of their endurance limits. If you haven't done it in a while, you might be surprised at just how quickly a run can tire you out.
For all of these reasons, Fartlek training is ideally suited for adaptation by beginner runners, with many advantages over other types of running.
- Fartlek training focuses on individual effort, and not a set distance or time. This allows a beginner to focus on a level of exertion, rather than a distance or time for the run. That makes goals much more attainable for those who may typically set goals high enough they fail to meet them. Fartlek allows for much more incremental goal-setting than most people do on their own.
- Fartlek training's focus on perceived effort is safer for beginning runners, because the runner's focus is not on getting to the end of the clock or the course, but on achieving a certain level of exertion. This is safer for beginning runners who could be at risk of over-exertion.
- Fartlek training's emphasis on variation of speed and effort during a run are especially good for those who aren't sure yet what their body can handle. Running hard until that big oak tree, or to the top of that cresting hill, and then striding out down the hill, or jogging or walking along the fence line, is a much better way of learning what you can handle. And it also allows you to vary your run from day to day.
- Fartlek running can be as intense or easy as you make it. And so this allows you to still get your exercise in, whether you are having a high-energy or a low-energy day.
- As you progress a bit, think about running with friends, and challenging one another with little races from point to point throughout your run. This sort of running can keep running from being a monotonous part of the exercise grind.
Learn more about Fartlek running by watching any of the videos we have collected from YouTube and posted here.
As a sample Fartlek for real beginners, consider, without any rest:
- a slow warmup for about 5 minutes
- a good stretch of the legs, shoulders, and torso (3-4 minutes)
- a short warmup, with periodic faster running until you are winded and return to the warmup speed (or down to a walk)—but don't stop unless you must! These cycles should repeat for as long as you can keep them going, paying attention to your body's response.
- a few minute rest
- a slow cool down (3-4 minutes)
- a good stretch again of the legs, shoulders, and torso (3-4 minutes)
DISCLAIMER:
Persons choosing to utilize these sessions do so at their own risk. You agree to assume the risks of such training, and further agree to hold harmless Fartlekers from any and all claims, suits, losses, and/or related causes of actions and damages, including, but not limited to, such claims that may result from my injury or death, accidental or otherwise, during or arising in any way from copying and/or implementing these session suggestions. These session concepts have been offered as ideas for training, and are not intended to be followed without the approval of your physician.