Discover the 5 easy steps to start a running routine for beginners and kickstart your fitness journey with confidence.
Introduction
Running can be a daunting prospect for beginners or those returning to the sport after a hiatus. However, with the right approach and training plan, it can become a regular and uplifting part of your routine, benefiting both your mental and physical wellbeing. This article offers a series of training plans developed in collaboration with expert coach Sam Murphy, catering to all beginner targets, from starting to move for the first time to increasing speed and endurance. Whether you’re completely new to exercise or already active, there’s a plan here to suit your needs and help you progress at your own pace.
Getting Started
– Start with brisk walking to prepare your body for running
– Use a stationary bike or elliptical to get accustomed to movement
– Walking is an excellent foundation for running and holds the trump card for convenience
Walking Plan to Prepare Your Body for Running
– Seven-week plan for complete beginners
– Split the week’s longest workout in half if needed
– Adjust the plan based on BMI, age, and desired progress pace
Beginner Plan to Help You Run Your First 5K
– Seven-week plan for those who have spent at least six weeks run/walking
– Offers flexibility to adjust the pace of progress
– Prepares runners to comfortably complete a 5K non-stop
Beginner Plan to Take You from 5K to 10K
– Eight-week plan for those who can already run 5K without walking
– Offers flexibility to adjust the pace of progress
– Prepares runners to comfortably complete a 10K
Beginner Plan to Help You Get Faster
– Eight-week plan for ‘advanced beginners’ who can already run around 18 miles per week
– Offers flexibility to adjust the pace of progress
– Develops endurance and speed for faster running
Final Tips and Considerations
– Consult a doctor before starting if you have specific health concerns
– Invest in proper running shoes and equipment
– Track your progress and adjust your training as needed
– Be patient and consistent with your training to see results
Step 1: Setting realistic goals
Setting realistic goals is the first step in starting your running journey. It’s important to be honest with yourself about your current fitness level and what you hope to achieve through running. Whether your goal is to run a 5K, improve your overall fitness, or simply enjoy the mental and physical benefits of running, it’s essential to set achievable and realistic goals.
Assess your current fitness level
Before setting your running goals, take some time to assess your current fitness level. This may involve evaluating your endurance, strength, and overall health. Consider factors such as your age, any existing medical conditions, and your previous experience with running or other forms of exercise. By understanding where you currently stand, you can set appropriate goals that align with your abilities.
Identify specific, measurable goals
When setting running goals, it’s helpful to make them specific and measurable. Instead of simply aiming to “get in better shape,” consider setting a goal to run a certain distance within a specific time frame, such as completing a 5K in 8 weeks. By having clear, measurable objectives, you can track your progress and celebrate your achievements along the way.
Create a realistic timeline
Once you’ve identified your specific goals, create a realistic timeline for achieving them. Consider factors such as your current fitness level, any upcoming events or races you may want to participate in, and the amount of time you can realistically dedicate to training. Setting a timeline that aligns with your lifestyle and commitments will help you stay motivated and focused on your running journey.
Step 2: Choosing the right gear
When it comes to running, choosing the right gear is essential for both comfort and injury prevention. The most important piece of gear for any runner is a good pair of running shoes. It’s important to visit a specialist running shop to get fitted for shoes that are suitable for your foot type and running style. Ill-fitting or worn-out shoes can lead to discomfort and potential injury, so investing in a quality pair of running shoes is crucial. Additionally, consider investing in running socks made from sweat-wicking fabrics to help prevent blisters and keep your feet dry during your runs.
Consider the following when choosing running gear:
- Running shoes that are appropriate for your foot type and running style
- Running socks made from sweat-wicking fabrics
- Comfortable and breathable running clothing
- A supportive sports bra for female runners
- A good quality running watch or app to track your runs and progress
Step 3: Establishing a routine
Now that you’ve chosen a training plan and are ready to start running, it’s important to establish a routine that works for you. Consistency is key when it comes to building strength and endurance, so aim to schedule your runs at the same time each day or week. This will help make running a regular part of your routine and reduce the likelihood of skipping workouts.
Quick tips for establishing a running routine:
- Set a specific time for your runs, whether it’s in the morning before work, during your lunch break, or in the evening after dinner.
- Find a running route that you enjoy and feel safe on. Having a familiar and scenic route can make your runs more enjoyable and motivating.
- Consider joining a running group or finding a running buddy to help keep you accountable and motivated.
- Plan your post-run rewards, whether it’s a delicious meal, a relaxing massage, or some time to unwind with your favorite activity.
Establishing a routine will help make running a habit and part of your lifestyle. It’s important to find a schedule and structure that works for you, so don’t be afraid to experiment with different times and routines until you find what works best. Remember, the more consistent you are with your running routine, the more progress you’ll see in your fitness and overall well-being.
Step 4: Gradually increasing intensity
Now that you’ve built a solid foundation with your walking and running routine, it’s time to gradually increase the intensity of your workouts. This will help you continue to progress and challenge your body in a safe and effective way.
Start by increasing your running time
One way to increase intensity is to gradually increase the amount of time you spend running during each workout. For example, if you’ve been following a run/walk ratio of 4:2 minutes, you can start to increase that to 5:2 minutes, then 6:2 minutes, and so on. This gradual progression will help you build endurance and improve your running ability over time.
Incorporate interval training
Interval training involves alternating between periods of high-intensity running and lower-intensity recovery periods. This can be a great way to increase the intensity of your workouts and improve your overall fitness. For example, you can try running at a faster pace for 1-2 minutes, followed by a slower recovery jog or walk for 1-2 minutes, and repeat this cycle for a set amount of time.
Add hills or inclines to your route
Incorporating hills or inclines into your running route can also help increase the intensity of your workouts. Running uphill requires more effort and can help build strength in your legs and improve your cardiovascular fitness. If you don’t have access to hills, you can simulate the effect by using a treadmill with an incline feature.
By gradually increasing the intensity of your workouts, you’ll continue to challenge your body and make progress in your running journey. Just remember to listen to your body and make adjustments as needed to ensure you’re pushing yourself in a safe and sustainable way.
Step 5: Staying motivated
Staying motivated is crucial when it comes to sticking to your running routine. One way to stay motivated is to set specific, achievable goals for yourself. Whether it’s completing a certain distance, improving your pace, or participating in a race, having a goal to work towards can keep you focused and driven.
Quick tips for staying motivated:
- Find a running buddy or join a running group for accountability and motivation.
- Reward yourself for reaching milestones, whether it’s with a new piece of running gear or a relaxing massage.
- Keep a running journal to track your progress and reflect on your achievements.
- Mix up your running routine with different routes, terrains, and workouts to keep things interesting.
Conclusion
In conclusion, starting a running routine can be a daunting task, especially for beginners or those returning from a hiatus. However, with the right training plan, motivation, and mindset, it is possible to make running a regular and uplifting part of your routine. By following a structured training plan that aligns with your ability, goals, and lifestyle, you can make tangible progress, stay injury-free, and remain inspired.
Key Takeaways:
- Running can become a habit and a regular part of your routine, providing both mental and physical benefits.
- Utilize cues, rewards, and consistent routines to establish running as a habit.
- Start with brisk walking to prepare your body for running, and gradually progress to running for longer distances.
- Choose a training plan that aligns with your current fitness level and goals, whether you are a beginner or looking to improve your speed and endurance.
By following the tips and training plans provided, you can set yourself up for success in your running journey. Remember to consult with a doctor if necessary, invest in proper running shoes, and track your progress to see the improvements over time. With dedication and consistency, you can turn running into a fulfilling and rewarding part of your lifestyle.
In conclusion, starting a running routine requires commitment, consistency, and proper guidance. By gradually increasing distance and pace, listening to your body, and staying motivated, anyone can begin and maintain a successful running routine. Remember to start slow, stay patient, and enjoy the process.