How to start running

How to start running

So you want to learn to run? Well why wouldn’t you? There are so many benefits to running, it can be fun, can be done by yourself, with friends ( 1 friend socially distanced under the current climate) and you can step out your door and start running.

However if you have never run before or its been a while then you’re going to want to start in stages and not go too hard too fast, you don’t want to injure yourself or be put off by jumping in headfirst and not preparing yourself for what lies ahead. Think of starting to run as a journey, a great adventure. It won’t take you long to build up your speed and stamina, in no time at all you will be feeling the benefits.

So what are the benefits of running?

Running is good for your heart
Running strengthens your joints and bones
Running Burns calories and helps you maintain a healthy weight
Running will strengthen your muscles
Running can relieve stress
Running releases mood-boosting endorphins

Let’s get started

To get started running I would advise that you do 3 times a week for around 20 minutes a session. This will be a mix of walking and running so we can build up slowly. But before you step out the front door and get going I advise you to get yourself a nice pair of running shoes. Shoes specifically designed for running, they don’t have to be expensive but they do need to be fit for purpose, your general gym shoes might not be the best as they are not designed to run in and can make it uncomfortable or cause injuries.

The Plan

Week 1

Before each session warm up with a brisk walk and some dynamic stretching, such as jumping jacks, high knees, lunges and squats.

1: Jog for 60 seconds
2: Walk for 90 seconds
3: For a total of 20 minutes

Week 2

Warm up

1: Jog for 90 seconds
2: Walk for 2 minutes
3: For a total of 20 minutes


Week 3

Warm up

1: Jog for 90 seconds
2: Walk for 90 seconds
3: Jog for 2 minutes
4: Walk for 2 minutes
3: Repeat for a total of 20 minutes

Week 4

Warm up

1: Jog for 90 seconds
2: Walk for 90 seconds
3: Jog for 3 minutes
4: Walk for 3 minutes
3: Repeat for a total of 20 minutes

Week 5

Warm up

1: Jog for 3 minutes
2: Walk for 90 seconds
3: Jog for 5 minutes
4: Walk for 2 minutes
3: Repeat for a total of 23 minutes

Week 6

Warm up

1: Jog for 8 minutes
2: Walk for 5 minutes
3: Jog for 8 minutes
4: Walk for 5 minutes
3: Repeat for a total of 26 minutes

Week 7

Warm up

20 minutes running, with no walking.

 

Week 8

Warm up

Run 1: 20 minutes running, with no walking.

Run 2: 23 minutes running, with no walking

Run 3: 26 minutes running, with no walking


Week 9

Warm up

Run 1: 30 minutes running, with no walking.

Run 2: 30 minutes running, with no walking

Run 3: Run 5k ( 3.1 miles) in your best time.

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