Getting Started At Running
Getting started mostly means getting off the couch and out the door. That’s the hardest part. But once you’re out the door, what then?
Beginning Program
For most people, it helps to have a plan or a guideline for the first few months. A good plan will help you to stay motivated and prevent you from over-doing it. Running too far, too fast, or too often can make you sore, burn you out, or cause an injury. So always keep in mind the “golden rules” when you are first starting out:
- Alternate walking with running
- Run slowly (conversational pace)
- Gradually build up to a 45-minute run-walk
- Strive to go out 3 times per week (with a rest day in between)
If you don’t feel like following a strict training plan, then feel free to modify the details this section, depending on your needs. As long as you follow the basic principles above, you should do fine. There are many good beginning runner plans out there, and you should be able to find one that works for you. Here is an example of a popular and effective starter plan:
First Goal — 45 Minutes of Movement |
||||
| Week | Walk Minutes | Run Minutes | Repetitions | Total Minutes |
| 1 | 1 | 1 | 7 | 14 |
| 2 | 1 | 2 | 5 | 15 |
| 3 | 1 | 3 | 4 | 16 |
| 4 | 1 | 4 | 4 | 20 |
| 5 | 1 | 5 | 4 | 24 |
| 6 | 1 | 6 | 4 | 28 |
| 7 | 1 | 7 | 4 | 32 |
| 8 | 1 | 8 | 4 | 36 |
| 9 | 1 | 9 | 4 | 40 |
| 10 | 1 | 10 | 4 | 44 |
This plan takes you along from a 15-minute workout to a 45-minute workout. That’s tremendous progress! It’s enough progress to get you ready to run-walk a 5k race, and that’s quite an accomplishment.
Focus On The First Three Weeks
It takes about three weeks for a new habit to become established. After that, your mind and body become accustomed to the new routine and will begin to adapt. You should find that week four is noticeably easier than week one! So focus now at the beginning, and take the time you need to start forming your new good habit. After awhile it will become a regular part of your life. You may even start to miss it
Stay On Track
There are lots of ways to stay motivated – you can use these running tips to get started:
- Find a running partner. Help each other get through the tough spots. You will be amazed at how much you will help each other.
- Sign up for a race. Right now. It’s not too early! An upcoming race is a powerful motivator (especially if there are race fees involved).
- Go online and connect with other beginners in running bogs and forums. You could even start a blog yourself!
- Buy a good pair of headphones for running to keep you moving to the groove.
- Visualize the new you in ten weeks: fitter, thinner, stronger, whatever your goal may be. You can and will be that person.
More running tips for beginners can be found under the Beginner category, and more motivation tips under the Motivation category.
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