How to become a runner in four weeks

Four weeks doesn't seem like long enough to train for a running event, or to become a runner, but it can be done.

Whether you're going from your couch to a 5km, or prepping for a half marathon, we've rounded up training tips you need to know to get your butt (and legs) into gear.

Ultra-marathon runner and founder of Run Lab, Vlad Shatrov, shared his tips with Be on how you can reach your running goals in a month.

Best tips for avoiding injury while training

- Ensure you mix things up. For example, don’t do the same volume every day, don’t run the same road or wear the same shoes.

- Make sure you haven’t ramped up your volume too much – a good rule of thumb is to ensure that the kilometres you run do not increase by more than five-to-10 per cent each week.

- Before interval sessions, take time to warm up for 10 - 30 minutes to decrease the likelihood of injuries. This should include some form of dynamic stretching and shorter runs before hitting your maximum pace.

Tips for the week leading up to a run: How much you should do.

- This really depends on your level. In a nut shell everyone should train less - 50 per cent less than normal.

- Elite runners should aim to start out by running four times a week, but should slowly decrease it to two-to-three times a week closer to the event. At least one session should encompass a workout where you get your heart rate up, while your volume decreases. This way, the intensity of the workout still remains the same.

- Don’t rest the whole week. It’s important to keep your body moving to avoid feeling sluggish. Three days before the event, go for a light run with short, harder efforts. After that, don’t exercise at all. Also, remember to go to bed early to ensure that you have a good night’s sleep!

- You can also carb load three-to-seven days before the run. However, it’s important to remember that everyone responds differently to this so listen to your body and see what feels right.

The ideal amount of time to train for an endurance run.

- If you have been running for a year or more, you should train 16 weeks in advance for an endurance run.

- Intermediate runners should train four-to-five times per week, aiming to average a weekly volume of 50 - 70 km. One or two strength sessions per week should also be done to compliment your training.

RELATED: Scott Gooding's six week fitness plan - Week 1
RELATED: Selena Gomez Shares Her Fitness Secrets

- If you’ve only just started running more recently you will need to decrease this volume.

Post-run exercises to avoid injury.

- It's important to have a gradual cool down after a workout. Basic moves, such as single leg lunges and squats, make you more aware of your form even if you may be fatigued. It is also a good way to finish your session as it gets your heart rate down.

- Foam rolling and massages should be done two hours after a workout, or in the evening after you’ve cooled down.

- Shower/bath in cold water and wear compressions for sore muscles post sessions.

Want more celebrity, entertainment and lifestyle news? Follow Be on Facebook,Twitter, Pinterest, Tumblr and Instagram