My Favourite Tip On How To Start Running

 

If you are wondering how to start running, the best place to begin is a walk/run program…

A walk/run program conditions your body for running. A common mistake for beginners is to stick on a pair of running shoes and bolt out the door. This often leads to burn-out or injury because the running is done blindly, without a plan…

The golden rule on how to start running is to be patient. Let your body adjust to the running gradually and don't be tempted to rush it.



You may be tempted to skip the walking – especially if you are fit from other sports – but try to be patient… by walking you are being good to your running muscles, giving them chance to develop with less chance of straining.

And remember – there is no shame in walking! Many seasoned runners use walking as part of their running schedule and some also use walk breaks during sub 4-hour marathons!

When you are running regular you will probably use walking less and less but for now it is going to be a very useful tool…

Have a look at the program below and learn how to start running by building a base first. Your target here is to run 30 minutes non-stop in 8 weeks. If you want to take longer please do – you can always repeat a week if you think this program moves too quickly for you…

As long as you reach the target, nothing else matters…

If You find it too easy try skipping a week or increasing the running periods slightly, it's not written in stone.

So, here goes…

The Walk-Run Program

If you are not used to exercise you might want to get used to the walking before you start this program.

Be able to walk for 45 minutes comfortably – then start from week 1.

Week 1: Run 1 min, walk 2 min, x8 (repeat 8 times)

Week 2: Run 2 mins, walk 2 min, x7

Week 3: Run 3 min, walk 2 min, x6

Week 4: Run 5 min, walk 3 min, x4

Week 5: Run 8 min, walk 3 min, x3

Week 6: Run 10 min, walk 3 min, x3

Week 7: Run 15 min, walk 5 min, x2

Week 8: Run 30 mins non-stop, walk 5 mins

Note: Do each workout 3 times a week and always warm up with a 5 minute walk…

Walk/run on alternate days and cross train with cycling, swimming or strength training on the other days. Have one day of complete rest every week.

So, now you know how to start running why not make a start today? Before you do have a look at my beginner running tips to give you a head start.

 

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