Ironman Kristijonas Zibutis explains how to find a running plan that works for you and get started to run in just three simple steps.
Starting a new exercise routine in 2022 might be challenging, especially since many of us have returned to the office.
However, developing a new running habit doesn’t need to be stressful. All you need is a pair of comfy shoes and the determination to begin exercising at your own speed.
Kristijonas Zibutis is the CEO and founder of Joggo, a running app created for beginner runners. He created the app because Kristijonas believes that anyone could run a 5K right away – given that you have a toolbox of innovative strategies at hand.
And he practices what he preaches – Kristijonas has completed the endurance competition Ironman triathlon, which requires finishing a 2.4-mile swim, a 112-mile bicycle ride, and a marathon (running for 26.22 miles).
Today, he introduces a three-step guide that makes it easy to get started to run, get inspired, and stay on track.
Pro Tips To Help You Get Started To Run Easily
Here’s how you should get started to run nowadays, according to an Ironman competitor:
1. Don’t Start With Buying Expensive Equipment
Many running novices believe that to start jogging, they must buy tons of equipment first. They think they need a pair of shoes, special running clothes, a windbreaker, and a smartwatch.
The list keeps going, the costs add up, and even though they are mentally preparing to start running, 2 weeks pass without them ever going out for a jog.
“Running shoes are the only thing you truly need to kick off your journey,” explains Zibutis. “And they don’t even have to be expensive. They must fit your foot through. Make sure not only the foot size is considered but also your foot pronation or shoe type which should depend on the terrain you choose. You can figure out the right kind of shoe with the help of a consultant in any reputable shoe shop.”
Apart from that, there is nothing you should buy right away. You can use any workout clothes for starters, use your old sports cap from college, and track your run on your phone.
Focus your energy on the more important things, such as going on a jog daily.
2. Mind Your Heart Rate Zones
Heart rate zones show how fast your heart is beating during physical activity. They define the intensity of your training.
There are 5 zones – from the easiest (Zone 1) to the hardest (Zone 5). For instance, Zone 1 equals a leisurely walk, and Zone 3 would mean you get genuinely challenged. Zone 5 is the definition of a sprint, the pace you can keep for only 10–30 seconds at a time.
As you run, you would be switching between these zones. But Zibutis thinks beginners must focus on consistent runs instead of upping their intensity.
“As a beginner, you don’t want to go too fast, too soon. You might lose motivation or get injured,” says Zibutis. “It’s better to stay in Zones 1 or 2 before you even think about more high-intensity training. Start with a brisk 15-minute walk, then move faster as you feel more comfortable. Move into a slow jog only when you can walk briskly for at least 15 minutes without losing your breath.”
|5 Heart Rate Zones|
|How does it feel?|
|1||Recovery||Low intensity. You can easily move without losing your breath. Imagine a long walk on a sandy beach while chatting with a friend – this is it.|
|2||Fat burn||Light intensity. You are warming up for a workout or cooling down after a quick run. Or maybe you are just walking briskly to catch a bus.|
|3||Cardio||Moderate intensity. You will feel challenged but not strained. Imagine playing a quick game of basketball or going for a long bike ride. You can easily keep going for 30 minutes.|
|4||Performance||High intensity. This is when you are finishing up the race and see that your competitor is very close behind. Don’t stay in this zone for more than 10 minutes.|
|5||Speed||Highest intensity. You sweat and grunt and give out your last bit of energy. Don’t go too far here – stay in this zone for up to 30 seconds.|
3. Fuel The Body With The Right Foods
“Over the years, I’ve seen plenty of people make the same mistake. They would decide to get healthy and start running. Which is great! But at the same time, they would completely change their diet and eat only salads or smoothies. That can be extremely dangerous,” warns Zibutis.
While runners must eat healthily, a salad and a smoothie don’t cut it. Running is a demanding task, and eating balanced meals is crucial if you want to have enough energy to achieve any results.
“If people want to lose weight, they should focus on their nutrition first. You cannot run a marathon while eating nothing but French fries. You must eat balanced meals that are high in protein that helps build muscle, rich in quality carbs for lasting energy, and healthy fats that help with vitamin absorption,” explains Zibutis.
This philosophy comes into play with the Joggo app, too. Each beginner runner gets a personalized running and nutrition plan that helps them achieve their optimal wellness.