If you really want to give running a try, make sure you invest in the best fitting running shoes you can find! Next, plan a safe route and follow this beginning schedule.
Getting Started: Beginner Running Routine
If you are totally new to exercise, ease into movement. After a five minute walking warm-up, start with a short run every other day (even as little as 5 minutes) and follow it with 10 or more minutes of walking, or as far as you can or feel like going. Gradually increase the duration of each run in a 2x forward/1x backward duration plan.
Example: 5 minutes, 8 minutes, 5 minutes → 8 minutes, 11 minutes, 8 minutes → 11 minutes, 14 minutes, 11 minutes, and so on.
You can also begin your program with a Walk/Run routine, alternating 5 minutes of walking with short runs up to five minutes. You can use the 2x forward/1x backward method with your running segments. Gradually build up your running time to 30 minutes. Always complete your workout with a 5 minute slow paced cool-down and stretching of the calves, hamstrings, hip flexors and back. You might find our guide on how to improve flexibility helpful here.
Running Form Tips
While you are building up your running stamina, practice good running form:
- Run tall with good posture. Your trunk will lean forward from the hips slightly, but try to lengthen your body, lift your chest, and hold your abdominals in.
- Let your arms swing at a 90-degree angle between the chest and hipbone, not crossing them over your body. Your arm swing should complement your stride. Relax your wrists and hands. Do not clench your fists.
- Power your stride from your thighs, hips, and buttocks muscles. Plant your heel on the ground first and roll onto the toes.
- Stay relaxed and peaceful.
Understanding Rest and Recovery
Take regular days off to prevent injury. Remember, physical training has two parts:
- Tissue breakdown – caused by the running
- Tissue regeneration – caused by the rest period
Proper training and resting will strengthen your body optimally. Running every other day, and not two days in a row, is good injury prevention. When you are conditioned enough to train for a race, you may add an extra running day to your week.
Training Beyond 30 Minutes
When you can run continuously for 30 minutes, you can begin to adjust your running workout toward specific training goals. Some new training techniques may include:
- Train to cover extra ground: Once a week push yourself until you can run 2–3 times farther than normal distance. Longer runs will boost aerobic capacity.
- Train for increased speed: To boost your anaerobic capacity and power, 1–2 times a week add several sprints into the middle of your running workout. To sprint, run faster than normal until you reach breathlessness, then back off to your normal pace and recover. This can be done 2–4 times in a run.
Tips to Make Running More Enjoyable
- Set running goals – for speed, distance, races, etc.
- Run with a partner
- Change the route when you get bored
- Record your progress in a log
If you’re considering optimizing your physical performance further, check out our resources in the Training & Physical Performance section.