Running a powerful and convenient tool that a lot of us can use to get started with our health & fitness. If you are new to running and want to make a change then here’s a three-week beginner’s running guide to help you get started:
Week 1:
Day 1: Start with a brisk 5-minute walk to warm up, then run for 1 minute, walk for 1 minute, and repeat for a total of 20 minutes. Finish with a 5-minute cool-down walk.
Day 2: Rest
Day 3: Start with a brisk 5-minute walk to warm up, then run for 2 minutes, walk for 1 minute, and repeat for a total of 20 minutes. Finish with a 5-minute cool-down walk.
Week 2:
Day 1: Start with a brisk 5-minute walk to warm up, then run for 3 minutes, walk for 1 minute, and repeat for a total of 25 minutes. Finish with a 5-minute cool-down walk.
Day 2: Rest
Day 3: Start with a brisk 5-minute walk to warm up, then run for 4 minutes, walk for 1 minute, and repeat for a total of 25 minutes. Finish with a 5-minute cool-down walk.
Week 3:
Day 1: Start with a brisk 5-minute walk to warm up, then run for 5 minutes, walk for 1 minute, and repeat for a total of 30 minutes. Finish with a 5-minute cool-down walk.
Day 2: Rest
Day 3: Start with a brisk 5-minute walk to warm up, then run for 6 minutes, walk for 1 minute, and repeat for a total of 30 minutes. Finish with a 5-minute cool-down walk.
Some tips to keep in mind while following this guide:
- Make sure to wear comfortable running shoes and clothing.
- Drink plenty of water before, during, and after your run.
- Start with a slow pace and gradually increase your speed.
- Listen to your body and don’t push yourself too hard.
- Stretch before and after your run to prevent injuries.
Remember, consistency is key. Try to stick to your training plan as much as possible, but don’t worry if you miss a day or two. Just pick up where you left off and keep going. Good luck and if you need a little more help and encouragement moving forward book a FREE Intro at SHIFT by completing the form below.
