Are you looking to start your running journey but not sure how to take the first steps? Or maybe you’ve just begun and are seeking guidance to keep going? You’re in the right place! Running can be an exhilarating and rewarding experience, and we’re here to guide you through creating a running training plan tailored for beginners. Let’s get started on the right foot! 🏃‍♂️🏃‍♀️

Let’s start with some tips:

1. Warm-Up Is Crucial

Begin each run with a warm-up. A brisk 5-minute walk or dynamic stretches like leg swings and lunges prepare your muscles and reduce the risk of injury.

2. Start with a Walk-Run Approach

For complete beginners, start with a mix of walking and running. For example, alternate between 1 minute of running and 1-2 minutes of walking, gradually increasing the running intervals over time.

3. Focus on Time, not Distance:

Initially, focus on running for a set amount of time rather than covering a specific distance. This approach reduces pressure and allows your body to adapt to the new activity.

4. Consistency Over Intensity:

Consistency is key for beginner runners. It’s better to run shorter distances more frequently than to push too hard in a single session.

5. Monitor Your Progress:

Keep track of your runs, noting how you felt, the distance covered, and the duration. FitWoody is an excellent tool for monitoring your progress and keeping you on track.

A Beginner Running Plan:

First two weeks:

  • Frequency: 3 times a week
  • Session: 20 minutes total
    • 5-minute brisk walk (warm-up)
    • Alternate 1 minute of jogging with 1.5 minutes of walking (10 times)
    • 5-minute walk (cool down)

Weeks 3 and 4:

  • Frequency: 3 times a week
  • Session: 25 minutes total
    • 5-minute brisk walk (warm-up)
    • Alternate 2 minutes of jogging with 2 minutes of walking (5 times)
    • 5-minute walk (cool down)

Weeks 5 and 6:

  • Frequency: 3 times a week
  • Session: 30 minutes total
    • 5-minute brisk walk (warm-up)
    • Jog for 3 minutes, then walk for 1 minute (repeat 5 times)
    • 5-minute walk (cool down)

Ready now?

There you have it our running training for beginners to start your journey! Remember, every runner starts somewhere, and with patience, persistence, and the right approach, you’ll find joy and fulfillment in every stride. With FitWoody by your side, tracking your progress and cheering you on, you’re not just starting a run; you’re starting a journey. Happy running! 🫡