Running is one of those activities that’s easy to get started with and comes with a load of health benefits. Watching marathons on TV, one may wonder how these athletes can run so much. Well, once you start running and consistently stick to it, it’s only a matter of time before you can easily run long distances.
A great thing about running is that you can do it no matter your current fitness level or your age. However, if you have an underlying condition, it’s recommended that you check with your doctor before running.
The best way to make running part of your routine is to start with a training plan. Start with a 2-minute run and increase it to five minutes, 10 and 15 minutes. Increase the amount progressively with each week. A running plan will help you determine your progress and stay accountable for daily activity. That is exactly what we will share in this post.
Must Read: How Many Miles Are 12000 Steps?
Preliminary Planning Before Running
Sticking to a running plan requires some planning. Here are a few things you must do before beginning one.
- Get yourself a health exam: If you have been leading a sedentary lifestyle, incorporating running might make you feel uncomfortable. Getting a health exam is also necessary to find out if running long distances is suited to your health or not.
- Get running gear: Running does not require fancy equipment. However, there are a few things you must have before embarking on a plan.
- Running shoes: A comfortable pair of running shoes is mandatory before beginning the activity. Otherwise, you may end up with blisters and shin splints.
- Running clothes: Wearing moisture-wicking, loose-fitting clothes made of lightweight material is important to enjoying a good run. These clothes pull sweat away from your skin and help regulate your body temperature. If you are a woman, finding a good-fitting sports bra is important as it helps restrict breast movement that may otherwise lead to pain and other discomfort.
- Accessories: Although running does not require fancy accessories, once you have eased into it, you may want to track your miles and heart rate. For that, accessories such as a heart rate monitor and a fitness watch can help.
Best Running Plan for Beginners
Now that you are sufficiently prepared, it’s time to begin a running plan. Every run should begin with a 5-minute warmup. The best way to do this is to walk fast for a minute, then relax, then walk fast again for a minute. Do this for about 5 minutes.
Here is a stepwise breakdown of a running plan for beginners.
Week One
On week 1, your body is getting used to running. So, the time spent running is less. Follow the instructions below.
- Run for 2 minutes, followed by a minute of walking on Monday. Repeat four times.
- Run for 3 minutes, followed by a minute of walking on Wednesday. Repeat thrice.
- Run for four minutes, followed by a minute of walking on Friday. Repeat thrice.
- Rest on all the in-between days (Tuesday, Thursday, Saturday, and Sunday).
Week Two
In week two, you can increase the time under running. This is your plan for the week.
- Run for five minutes, followed by two minutes of walking on Monday. Repeat twice.
- Run for five minutes, followed by a minute of walking on Wednesday. Repeat thrice.
- Run for six minutes, followed by two minutes of walking on Friday. Repeat twice.
- Rest on all the days in between.
Week Three
Now, you are ready to run for an even longer duration of time. Follow the plan below.
- Run for seven minutes, followed by two minutes of walking on Monday. Repeat twice.
- Run for seven minutes, followed by a minute of walking on Wednesday. Repeat thrice.
- Run for eight minutes, followed by two minutes of walking on Friday. Repeat twice.
- Rest on all the days in between.
Week Four
Congrats on making it this far. By now, your body must have been eased into running. Here’s your running plan for the week.
- Run for ten minutes, followed by two minutes of walking on Monday. Repeat twice.
- Run for ten minutes, followed by a minute of walking on Wednesday. Repeat thrice.
- Run for twelve minutes, followed by two minutes of walking on Friday.
- Rest on all the days in between.
Week Five
On week five, we will increase the running duration to 15 minutes. Stick to the plan below.
- Run for 15 minutes, followed by two minutes of walking on Monday. Then run again for 10 minutes.
- Run for 15 minutes followed by a minute of walking on Wednesday. Repeat twice.
- Run for 26 minutes straight on Friday.
- Rest on all the days in between.
Week Six
This is your last week of the beginner running plan. The schedule is as follows:
- Run for 20 minutes, followed by a minute of walking on Monday. Then run again for 10 minutes.
- Run for 30 minutes followed on Wednesday.
- Run for 20 minutes on Friday.
- Rest on all the day in between.
Also Read: How Many Steps in a Marathon & How to Track?
What to Do on Rest Days?
Rest days are extremely important for runners. Unfortunately, many underestimate their importance by loading up on their runs on these days. This only taxes their body, impeding their progress.
The words ‘rest days’ might give the impression of doing nothing but resting the entire day. However, that is not the right way to spend these days. It’s better to get blood circulation every day. Here are some good ways of spending rest days.
- Long walks: Walking for about one to two hours is a great way to recover from the stress of running.
- Cycling: A long bike ride will help your legs recover faster than any other activity.
- Static stretching: Static stretching does not involve movement. They help muscles that have become tired from running to become more relaxed. Some examples include toe touch, cobra stretch, side bend, and calf stretch.
Summing Up
Hopefully, you are now inspired to kickstart a running plan. The program above will help you build a strong fitness base. For the best results, stick to the plan for the specified duration of time. Once you’ve completed it, you’ll be able to run for even longer periods, enhancing your overall fitness and health.
