How To Start Running For Beginners

How To Start Running

When you first start running you should start with a combination of walking and running.

Unless you are already very fit you won’t be able to just walk out your front door and run for 30 minutes. Even if you do manage to keep running for the duration, you’re likely to injure yourself. You need to build up the time you spend running gradually week by week, increasing your fitness, stamina and strength.

Take a look below at our 30 seconds to 30 minutes running plan for beginners. Increase your running time from 30 seconds to 30 minutes in 10 weeks.
Start Running For Beginners
Start each running session with a brisk walk to warm up for 5 minutes, then do a short burst of running, followed by a brisk walk to recover then more running. Repeat this walk run cycle for the rest of your session. Over time you should increase the duration of these running bursts and decrease the walking recovery time.

When you start, aim to run 3 times a week, with rest days interspersed between your run days. This gives you enough repetition to improve and enough time off for your body to heal. Any time you exercise you will make tiny tears in your muscles, this is normal it’s how they get stronger, but your body needs time to repair itself in between workouts.

Tips For When You Start Running

Running Pace

Stay at a pace where you could carry on a conversation – when you begin running your focus should be on working to increase the length of time you can run for, not your speed. If you want to run fast there will be plenty of time to work on your speed once your fitness levels are higher.

Breathing

Breath as naturally as you can, don’t force your breathing by trying to slow it or speed it up, simply relax and breath deeply as required from the back of your throat. Your body will know how much air it needs, support it, don’t try to get in it’s way, remember if your breathing gets so heavy you couldn’t talk just slow your pace. It’s perfectly fine to be running at a walking pace when you start.

Hydration

Drink a glass of water about an hour before you go for a run, give yourself time to go to the bathroom before you go out. If you want take some water with you but only drink when you’re thirsty, again just try to listen to your body. On short runs of less than 30 mins you should be fine without taking water and just drinking when you get back, it is a pain to carry a bottle and can make it harder to relax, but judge this as you progress.

The main thing is to avoid dehydration, some of the warning signs of not being hydrated enough are:
– dark urine
– head aches or sickness
– faintness

Another way to judge if you need to drink while running is your weight change from immediately before the run and immediately afterwards.

Running is one of the best ways to burn calories and you will lose weight, but don’t kid yourself into thinking you are going to drop a couple of pounds from one 30 minute session. It is very possible you will be 2 pounds lighter when you get back but this is purely water loss from dehydration and a sign you need to drink more.

If you are starting running to lose weight, check out our calories burned running calculator.

Motivation

Keep yourself motivated by tracking your activity. Use our running plan below and keep track of your progress. There is nothing better for motivation than seeing your progress, if you’re running for weight loss then check out weight loss motivation

Running Shoes

Running shoes. You don’t need to delay taking up running until you’ve bought the ultimate pair of running shoes, any pair of trainers/sneakers are fine to start with. Once you’ve fully established your running habit then treat yourself to some running shoes, but until then don’t delay just get out there in what you have.

Relaxation

Stay relaxed – Keep you body as relaxed as possible, run with your arms at a right angle at waist height, but relax them, keep you fists open and lose. Try not to lean forwards or backwards but simply Keep your head over your hips. As you tire it is very common for your back and shoulders to tighten, if you find your shoulders tighten roll them forwards and backwards to help loosen the muscles.

When To Run

Dedicate yourself 3 particular days of the week at the same time each week, running needs to become a habit, so you need to repeat again and again and again, week after week.

Run no matter what the weather – The hardest thing is initially establishing that habit, so don’t allow the weather to be an excuse for breaking your routine. No matter what the weather get out there and run.

Running Style

Land on the middle of your foot, roll forward and push off from the ball of your foot

In time when your body is more conditioned, you can move to a more minimal running style; landing on the ball of your foot similar to how you would if you had no shoes. This is the best long term running style to avoid injuries but takes a lot of time to build up the muscles in your feet and legs so for now keep it simple and land on the middle of your foot.

Do not land on your heals like you would while walking, no mater how cushioned your shoes are this will lead to injuries as the impact travels up your body – leading to shin splints, pain in your knees, hips or back.

Running For Beginners – Training Plan

This training plan will guide you through how to start running, from 30 seconds up to 30 minutes in 10 weeks.

Ensure you have at least one rest day between each session.

Week Session 1 Session 2 Session 3
1
  • Walk 5 mins
  • (Run 30 secs Walk 60 seconds) X 5
  • Walk 5 mins
  • (Run 30 secs Walk 60 secs) X 6
  • Walk 5 mins
  • (Run 30 secs Walk 60 secs) X 8
2
  • Walk 5 mins
  • (Run 1 min Walk 1 min) X 8
  • Walk 5 mins
  • (Run 1 min Walk 1 min) X 8
  • Walk 5 mins
  • (Run 1 min Walk 1 min) X 8
3
  • Walk 5 mins
  • (Run 90 secs Walk 90 secs) X 6
  • Walk 5 mins
  • (Run 90 secs Walk 90 secs) X 6
  • Walk 5 mins
  • (Run 2 mins Walk 90 secs) X 6
4
  • Walk 5 mins
  • (Run 2 mins Walk 90 seconds) X 6
  • Walk 5 mins
  • (Run 2 mins Walk 1 min) X 6
  • Walk 5 mins
  • (Run 2.5 mins Walk 1 min) X 6
5
  • Walk 5 mins
  • (Run 2.5 mins Walk 1 min) X 8
  • Walk 5 mins
  • (Run 3 mins Walk 1 min) X 6
  • Walk 5 mins
  • (Run 3 mins Walk 1 min) X 8
6
  • Walk 5 mins
  • (Run 5 mins Walk 1 min) X 5
  • Walk 5 mins
  • (Run 5 mins Walk 30 seconds) X 6
  • Walk 5 mins
  • (Run 5 mins Walk 30 seconds) X 6
7
  • Walk 5 mins
  • Run 5 mins
  • Walk 30 seconds
  • Run 8 mins
  • Walk 30 seconds
  • Run 5 mins
  • Walk 30 seconds
  • Run 8 mins
  • Walk 30 seconds
  • Walk 5 mins
  • Run 5 mins
  • Walk 30 seconds
  • Run 15 mins
  • Walk 5 mins
  • Run 5 mins
  • Walk 30 seconds
  • Run 15 mins
8
  • Walk 5 mins
  • Run 5 mins
  • Walk 30 seconds
  • Run 20 mins
  • Walk 5 mins
  • Run 5 mins
  • Walk 30 seconds
  • Run 20 mins
  • Walk 5 mins
  • Run 25 mins
9
  • Walk 5 mins
  • Run 25 mins
  • Walk 5 mins
  • Run 27 mins
  • Walk 5 mins
  • Run 27 mins
10
  • Walk 5 mins
  • Run 27 mins
  • Walk 5 mins
  • Run 30 mins
  • Walk 5 mins
  • Run 30 mins
SHARE