A Beginners Guide To Running
If you're completely new to running or thinking of getting back into then this is for you! I always think of running like Marmite....you love it or hate it! It has an addictive quality that will make you want to run further and faster.
So why run? What's it going to do for me?
· It is a fantastic way to improve you cardiovascular fitness
· It releases stress and tension
· It will improve your heart, helping you to minimise heart problems in later life
· It will helps you lose weight
· It's cheap to do! Beat the credit crunch and run for free around your local area and find places you never knew existed.
Now you know some of the benefits here is how to get started:
Running kit:
First of all find a decent pair of trainers, they need to be comfortable, supportive and suitable for the shape of your foot (have a look at one of my earlier blogs "A Guide to Buying Running Shoes")
Once you have your trainers you will need something comfortable to run in. Remember, it's not a fashion show. Comfort is key, joggers and a t-shirt is fine or shorts if you think you'll get a bit hot. Ladies, it's worth investing in a good sports bra, trust me when I say there is nothing worse than your chest hurting more than your legs! (visit www.lessbounce.com for a great selection)
The Run:
You're all set in your running kit now all you need to do is find somewhere to run. This could be down your local gym or health club on the treadmill or you may venture outside. Wherever you go, start SLOWLY! We didn't learn to walk over night so we're not going to be able to run perfectly overnight either so follow this 6 week beginners plan to set you off. Always start with a warm-up; for example 5-8 minutes walking
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Week 1 |
Week 2 |
Week 3 |
Week 4 |
Week 5 |
Week 6 |
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Monday |
Rest |
Rest |
Rest |
Rest |
Rest |
Rest |
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Tuesday |
Run 1 min, Walk 2 min Repeat 8 times |
Run 2 min. Walk 2 mins Repeat 5 times |
Run 5 mins, Walk mins Repeat 4 times |
Run 7 mins, Walk mins Repeat 4 times |
Run 9 mins, Walk 2 mins Repeat 3 times |
Run 5 mins Walk min Repeat 2 times |
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Wednesday |
Rest |
Rest |
Rest |
Rest |
Rest |
Rest |
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Thursday |
Run 1 min, Walk 1 min Repeat 10 times |
Run 3 mins, Walk 4 mins Repeat 4 times |
Run 6 mins Walk 3 mins, Repeat 4 times |
Run 8 mins, Walk 2 mins Repeat 3 times |
Run 10 mins, Walk 2 mins Repeat 3 times |
Run 9 mins Walk 1 min Repeat 3 times |
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Friday |
Light weight session* |
Light weight session* |
Light weight session* |
Light weight session* |
Light weight session* |
Rest |
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Saturday |
Rest |
Rest |
Rest |
Rest |
Rest |
Rest |
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Sunday |
Run 2 mins, Walk 3 mins Repeat 4 times |
Run 4 mins, Walk 3 mins Repeat 5 times |
Run 6 mins, Walk 2 mins Repeat 5 times |
Run 10 mins, Walk 4 mins Repeat 2 times |
Run 13 mins, Walk 1 min Repeat 2 times |
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* Coming soon.....when you're running it's important to look after you legs with some stabilising exercises so watch out for these
The Cool Down:
After your run it's important that you cool down and stretch properly to avoid injuries. Try these simple stretches, holding each one for 20 seconds
Julie Seymour
in Exercise
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Reader Comments (7)
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