If you are a beginner to running there are a few things you should know. Following a trusted formula is the best way to start running successfully and have fun doing it. It is time to get that body running fit with this easy four-month plan!
Step one: Walking as an exercise routine
Before you start running you need to get your body used to a regular exercise routine. Walking regularly is the first step in this process. By walking daily, as a running beginner, you start building stamina and raise your fitness level.
Start slowly and carefully
This is especially important if you do not currently have a regular exercise routine. Take short walks at first. Start with 15 minutes at a good pace for a week. Once you feel comfortable enough, increase your time to 20 minutes, and so forth. Try to be walking for 35 minutes by the end of the month. Remember to stretch before and after your walks. The habit of stretching is important to develop and maintain throughout this training schedule.
As a running beginner, your body needs time and exposure to build strength and fitness in all the right paces. The most important part about this formula is to make sure that you become comfortable with the feeling and enjoy exercising!
It is essential that you let your body dictate the pace
Taking rest days is important. When you are starting out, allocate one day a week as your rest day. This way, your body will a chance to recover. You should not need more than one day, because your schedule should be easing your body into training for running gently. Never exercise with an injury – rest until you are healed.
Step two: Run-Walking
By now you should easily be able to walk for 35 minutes. It is time to add jogging into your routine. The rule of thumb with jogging is that your breath dictates the pace. If you are too out of breath to maintain a conversation while you are jogging your pace is too fast. Keep your jogging at a slightly higher impact and speed than a good walking pace, but not yet at a running pace.
Start off with a warm up. Walk for 10 minutes to get your blood pumping and do not forget to stretch. Do this before your exercise for all six weeks of run-walking. Run-walk three times a week while resting on alternate days. Take a 35 minute walk on Sundays.
Week one: Jog for one minute, walk for six. Repeat three times.
Week two: Jog for two minutes, walk for five. Repeat three times.
Week three: Jog for three minutes, walk for three. Repeat five times.
Week four: Jog for four minutes, walk for three. Repeat five times.
Week five: Jog for five minutes, walk for two. Repeat five times.
Week six: Jog for five minutes, walk for one. Repeat six times.
Step three: Beginners Running
You are now ready to start running. Ease into your running schedule as you did when you started walking. Take a 10 minute run, and do this every second day for two weeks. Keep your pace as it was when you were jogging. Once you reach the end of this step you can start upping your pace. Increase your running time to 15 minutes for the next two weeks, and 20 minutes for the last two weeks of the program.
By the end of this training program you should be comfortable taking a 20 minute run and can proudly call yourself a beginner runner. Track how far you run in 20 minutes – play with pace and routes to get the most enjoyment out all of your hard work.