How to Start Running
An 8 Week Guide
Are you a new runner looking for tips on how to start running? I am excited just thinking about your journey and remembering my first running steps.
I ran on the treadmill at the gym sometimes but the first time I decided to put on some sneakers and go for a run outside was quite exhilarating and I remember a little scary too. It was February, you know that time of the year when it feels like the cold has settled in for good and will never go away! I always had a problem with wheezing and shortness of breath when I ran as a kid, especially in the cold so I was a little afraid to try it as an adult. I was also a little embarrassed because I was teased when I was a kid about my big hips, and the fear of being laughed at (they were much bigger by then) as I ran swinging my hips down the street was a little scary. But I will never forget that first outdoor run. I made it 10 blocks in the cold and then had to turn around and come home. It took me half an hour just to catch my breath, but it felt so good. And the next time I went out there, I went a little farther and a little farther until by April I was running 4 miles. Such good times. You are at that stage where you are just starting to fall in love and I am so excited for you and the journey that lies ahead for you. But before we get started with an actual plan on how to start running,
check out these beginner running tips.
Also before we even consider how to start running or any exercise plan, you should always check with your doctor and make sure you are healthy enough to exercise. And now the exciting part, the running plan! Here is an 8 Week Plan on how to start running. Good luck and happy running!
How to Start Running Detail Plan
Week 1Day 1 40 minutes of running, walking and stretching Power walk 5 minutes to warm up.Run 1 minute, walk 1 minute, repeat 9 times.Power walk 5 minutes to cool down.Stretch 10 minutes. Day 2 get in a good cross training, strength training, ab workout with this 20 minute DVD. We will stick with level 1 for the next 8 weeks. You should feel a little muscle soreness after this workout and maybe even the next day. If not, try level 2. You will need an exercise mat and a pair of 3 pound weights. Or you can do your own workout if you are acustomed to cross-training, strength training and ab exercises already. Day 3 repeat day 1 Day 4 repeat day 2 Day 5 rest Day 6 repeat day 1 Day 7 rest
Week 2 Day 1 40 minutes of running, walking and stretching Power walk 5 minutes to warm up.Run 1 minute, walk 1 minute, repeat once.Run 2 minutes, walk 1 minute, repeat 3 times.Run 1 minute, walk 1 minute, repeat once.Power walk 5 minutes to cool down.Stretch 10 minutes. Day 2 get in a good cross training, strength training, ab workout, same as week 1. Day 3 repeat day 1 Day 4 repeat day 2 Day 5 rest Day 6 repeat day 1 Day 7 rest
Week 3 Day 1 41 minutes of running, walking and stretching Power walk 5 minutes to warm up.Run 2 minutes, walk 1 minute, repeat 6 times.Power walk 5 minutes to cool down.Stretch 10 minutes. Day 2 get in a good cross training, strength training, ab workout same as week 1. Day 3 repeat day 1 Day 4 repeat day 2 Day 5 rest Day 6 repeat day 1 Day 7 rest
Week 4 Day 1 41 minutes of running, walking and stretching Power walk 5 minutes to warm up.Run 2 minutes, walk 1 minute, repeat 6 times.Power walk 5 minutes to cool down.Stretch 10 minutes. Day 2 get in a good cross training, strength training, ab workout same as week 1. Day 3 repeat day 1 Day 4 repeat day 2 Day 5 rest Day 6 repeat day 1 Day 7 repeat day 2
Week 5 Day 1 40 minutes of running, walking and stretching Power walk 5 minutes to warm up.Run 2 minutes, walk 1 minute, repeat once.Run 3 minutes, walk 1 minute, repeat once.Run 2 minutes, walk 1 minute, repeat once.Power walk 5 minutes to cool down.Stretch 10 minutes. Day 2 get in a good cross training, strength training, ab workout same as week 1. Day 3 repeat day 1 Day 4 repeat day 2 Day 5 rest Day 6 repeat day 1 Day 7 repeat day 2
Week 6 Day 1 40 minutes of running, walking and stretching Power walk 5 minutes to warm up.Run 3 minutes, walk 1 minute, repeat 4 times.Power walk 5 minutes to cool down.Stretch 10 minutes. Day 2 get in a good cross training, strength training, ab workout same as week 1. Day 3 repeat day 1 Day 4 repeat day 2 Day 5 rest Day 6 repeat day 1 Day 7 repeat day 2
Week 7 Day 1 46 minutes of running, walking and stretching Power walk 5 minutes to warm up.Run 3 minutes, walk 1 minute, repeat once.Run 4 minutes, walk 1 minute, repeat once.Run 3 minutes, walk 1 minute, repeat once.Power walk 5 minutes to cool down.Stretch 10 minutes. Day 2 get in a good cross training, strength training, ab workout same as week 1. Day 3 repeat day 1 Day 4 repeat day 2 Day 5 rest Day 6 repeat day 1 Day 7 repeat day 2
Week 8 Day 1 45 minutes of running, walking and stretching Power walk 5 minutes to warm up.Run 4 minutes, walk 1 minute, repeat 4 times.Power walk 5 minutes to cool down.Stretch 10 minutes. Day 2 get in a good cross training, strength training, ab workout same as week 1. Day 3 repeat day 1 Day 4 repeat day 2 Day 5 rest Day 6 repeat day 1 Day 7 repeat day 2
You have now completed the 8-week how to start running plan. You can run for 4 minutes with a 1 minute walk break for 25 minutes. You have a well balanced workout plan, with three days a week of running and three days a week of cross-training, strength training (those squats are really good for strengthening your runners' legs) and abs. You are avoiding injury by taking walk breaks, making sure to warm up before your run and cool down after and stretching those muscles after every workout to help with recovery. You are well on your way to being a great runner and a fit, healthy person. You know way more than I did about how to start running when I first started. I now stick with the 4:1 run walk on all my runs when I am training for a marathon or even a half marathon. This works good for me as a 10-12 minute per mile runner and keeps me from feeling like I'm gona pass out long before I cross the finish line. But some people go to a 10 minute run, 1 minute walk, or a 1 mile run followed by a 1 minute walk break. You can read more about the run/walk here. You will figure out what works best for you. And it also depends on what your running goals are. If you are more interested in running 5ks and 10ks, you can build your mileage up so that you run the whole thing without taking any walk breaks if you like. The sky is the limit! Enjoy your new found love of running and
check out these tips
on how to start running successfully. |
