Start running with the world's easiest beginner program
First, know that you are not alone in this fight. We have all been there. But running doesn't have to be that complicated. The key is to make it fun and easy. When you do, running becomes a habit for life.
Here, we have a strategy so simple that anyone can do it. This is how coaches teach new runners. It does not involve intervals, speed, calculations, or big, confusing words.
It is based solely on your body and how it responds to running. In fact, it is a personalized plan for you, because it progresses when your body is ready to do it. Are you ready?
How to use this simple training program to learn to run: Mark three months on your calendar and schedule a running workout three times a week with one day in between (ie Monday, Wednesday, Saturday). Commit to 30 minutes. No more no less.
<× Warm up ×
Begin each running workout with five minutes of walking to prepare your body for the demands of running. Start with an easy effort and move to a determined pace at the end of the five minutes.
Running / Walking
Alternate between running until you hear your breath and walking until you catch your breath for a total of 20 minutes. There are no formulas, intervals or metrics to keep track of, just run according to your body and breath. You can start with 15-20 seconds of running and 2-3 minutes of walking until you catch your breath. Without worries!. Maybe you can run for a full minute and only need to walk for a minute; that's cool too.
The next training can also be similar. But within a few weeks, that sprint will increase to 30 or 45 seconds or even a minute to two minutes, and the time it takes to catch your breath will decrease. That's when it starts to get fun, because you feel the difference as you go.
Stick with 20 minutes
Keep the total time of the running portion of the workout in 20 minutes until you get to run 20 minutes total. That is, keep the total workout time and give your body time to adjust to the demands of running until you go further.
Trust us: some days it will be tempting to go further, but if you really do commit to 20 minutes, you will recover faster, enjoy training much more and progress to run more efficiently without risk of injury. It might take several months to run 20 minutes straight, it might take just a few weeks, but once you're there, you can safely add more time. (25, 30, 35 minutes…)
Let's face it: if it hurts, the chances of us repeating the activity again they are scarce or nil. When you follow a plan that is based on your body and avoid pushing for a certain time or pace, you end up happy. And when you're happy, you'll want to do it over and over again.
Be the tortoise, not the hare. Keep your running effort easy, this will become a habit over time. In other words, don't try to break the world record, keep it easy and one step above your fastest walking pace.
Back to Calm h2 >
Spend five minutes to refresh yourself and gradually bring your body to its resting state. Like the warm-up, it bridges the gap between running and reality and aids in the recovery process.
As the weeks go by, you will find that you can run more and cover more distance. In time, you will be able to run all twenty minutes. When that day comes, high five and start improving your running time by adding five minutes to your workout every two to three weeks. For example, jogging 25 minutes three times a week for two to three weeks and then progressing to 30 minutes. You can also add five minutes to one or two of the workouts per week and take your time as you go.
From there, we think you'll be hooked. You can continue running for 20 to 30 minutes two or three times a week in addition to other workouts that you like, such as strength training or yoga. Or from there, you may want to set new goals, like running your first 5k.
Tune in to your body along the way. He's the best coach you'll ever have.