Welcome back to the 2nd episode of "How to Start Running from Scratch"! If you've followed the steps outlined in episode 1 and have spent a minimum of 3 weeks building up your stamina, you're ready to dive into phase 2 of your running journey. In case you're new to running, be sure to check out the first episode to catch up on the basics.

To quickly recap, in episode 1, you worked your way up to running 3 to 4 kilometers with a routine of 200 meters of brisk walking followed by 400 meters of walking. Now, in phase 2, it's time to push your limits and continue your progress.

Recall Pre-Requisites and Prepare for Phase 2

Before delving into phase 2, let's remind ourselves of the pre-requisites that were discussed in episode 1. These pre-requisites are crucial as they set the foundation for your journey. As you move forward, remember the importance of proper footwear, a balanced diet, and staying hydrated. These elements are still relevant and will contribute to your success in the upcoming phase. You can check the pre-requisites in detail in Episode 1 of this blog series.

Step 1: Increase Distance

The first step of phase 2 is all about increasing your distance. If you were able to complete 3 kilometers by the end of episode 1, your goal for this phase is to extend your runs to 4 to 5 kilometers. You'll maintain the routine of 200 meters of brisk walking followed by 400 meters of walking, but now for the extended distance. This means that the total duration of your run will increase from the previous 30 to 40 minutes to 50 to 60 minutes based on the stamina. It might be different for different categories of people so adjust the distance and maximum time as per your fitness level.

Building Endurance

This increase in distance will help train your body for longer periods of activity, building your endurance. Endurance is crucial for sustained physical activity, and by gradually challenging your body, you're setting the stage for even greater accomplishments.

Step 2: Introducing Slow Runs

Your new routine within your 600 meters loop will be as follows:

• 200 meters of walking
• 100 meters of brisk walking
• 200 meters of walking
• 100 meters of slow running

Mastering the Slow Run

During this 100-meter slow run, remember that the goal is not speed but rather to focus on maintaining a jogging pace. This pace should be quicker than brisk walking yet not as fast as a regular run. You might notice a slight increase in your heart rate and some heavier breathing during this phase. These sensations are normal and indicate that your cardiovascular system is adapting and improving.

Hydration and Energy

Don't underestimate the importance of hydration and energy during this phase. Be sure to hydrate before, during, and after your running workouts. Proper hydration will help you sustain your energy levels and keep you performing at your best, specially during the workout routine. Don't let yourself dehydrate. In last 1 to 2 months, you must have realized the approximate time in between your runs when you start feeling thirsty. The main aim is to get yourself hydrated before reaching to the state of thirst. Therefore if you feel thirsty after 10 minutes of workout then take a sip or 2 of water at 8th or 9th minute to avoid getting thirsty as a practice.

Patience and Progress

Continue this routine for another 2 to 3 weeks minimum. By the end of phase 2, you'll have achieved the milestone of completing 5 kilometers of running, which is a fantastic accomplishment! Your body will also be more accustomed to running, and the introduction of slow runs will have begun to improve your muscle fiber endurance.

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Remember, progress in running takes time and consistency. Celebrate each milestone and improvement, no matter how small it may seem. With dedication and patience, you're well on your way to becoming a more confident and capable runner.

Looking Ahead

Stay tuned for the upcoming 3rd episode, where we'll further enhance your running skills and take your training to the next level. I hope you're finding these episodes helpful in your running journey. Feel free to share your experiences and any questions you may have. Keep up the great work!