So your brother-in-law has talked you into running a 5K race with him at the end of the summer and guess what.. You haven't exercised since that first week in January when you got caught up in that "new year, new me" crap just like you did in 2017 and 2016 and every year back as far as you can remember. So, what do you do? Here as some crucial tips that will help you drastically improve your level of fitness, lose weight and run quicker than Kevin.
Begin with low volume
Perhaps the WORST mistake that you can make is trying to do too much too quickly. Attempting to go running 5 times in your first week training will leave you beat-up demotivated and you are likely going to need a week off to ice your knees. What would be more beneficial is attempting to run once or twice for no longer than 10 minutes in your first week or two in order to get your body accustomed to the physical strain that exercise places on your body.
Increase gradually
Okay so you've accomplished the toughest part i.e getting started and realising that it's not so bad after all. After 4 or 5 runs, you notice that you are feeling less fatigued and are able to keep going for longer. The key thing that you must realise at this point is not to get ahead of yourself. Increase the volume gradually by adding a few minutes to each run and add in another run or two per week.
Consistency is vital
In order to build on the early progress you have been making, you must not get lulled into a false sense of security. After a stressful day at work, don't be tempted to skip a workout that you had planned. In terms of reducing stress, running is the best medicine.
Eat well and get enough sleep
In order to allow your body to recover from your workouts, you must aim to get at least 7-8 hours sleep per night and have a diet with the right mix of protein, carbohydrates and healthy fats. I would recommend, lean meats, eggs, green vegetables, oats, beans and hydrate amply by drinking 3-4 litres of water per day.
Alternate between HIIT and steady-state running
I would only recommend this after 4-5 weeks of steady pace running. After having built and adequate base, interval training will allow you to increase your anaerobic endurance which will allow you to exert a 85-100% effort for a long period of time.
I hope you found this post beneficial and feel free to ask questions!