Running Tips for Beginners
Running Tips for Beginners
Plus a Running Plan
Today’s post is all running tips for the beginner. When people decide they are going to run or be a runner, they just start running and that is where things go bad. You just can’t start running. You have to train your body to run. It’s just like anything else, you can’t go bench press 200lbs if you have never done that before. Here are some tips to help you avoid injury and to train your body to run. Plus, a beginners running guide you can follow.
- Start slow-start by walking and then incorporate a few minutes of running into your walk. Every time you walk try to add a few more minutes of running. Soon you will be running the whole time.
- Do core exercises-When your legs get tired, your core takes over. If your core is weak then there is nothing to take over and you are done running. Add in these core exercises a few times per week to strength your core and running program: plank, side plank, superman, double crunch
- Stretch-make sure you are stretching after your run. Stretching will help prevent injuries and help with muscle recovery. Here are a few stretches you should do after your run: calf stretch, hip flexor, hamstring stretch, quad stretch
Check out my youtube channel for videos on the core exercises and stretches at: https://www.youtube.com/watch?v=9YWs_rY7FdA
Here is your Beginners Guide to Running a 5K. Happy Running!
Week One
Do all walking and running at an intensity level that feels challenging but comfortable. Feel free to switch the rest day, but make sure you do one day of rest each week. And don’t forget to stretch after each workout.
| Day 1 Walk 10 minutes. Next 6 minutes alternate running 1 minute and walking 1 minute. Walk 4 minutes. Stretch. |
| Day 2 Walk 10 minutes. Next 8 minutes alternate running 1 minute and walking 1 minute. Walk 2 minutes. Stretch. |
| Day 3 Walk 8 minutes. Next 10 minutes alternate running 1 minute and walking 1 minute. Walk 2 minutes. Stretch. |
| Day 4 Walk 6 minutes. Next 12 minutes alternate running 2 minutes and walking 2 minutes. Walk 2 minutes. Stretch. |
Week Two
| Day 1 Walk 10 minutes. Next 10 minutes alternate running 1 minute and walking 1 minute. Walk 5 minutes. Stretch |
| Day 2
Walk 10 minutes. |
|
Day 3 Walk 10 minutes. Next 12 minutes alternate running 2 minutes and walking 1 minute. |
| Day 4 Walk 8 minutes. Next 15 minutes alternate running 2 minutes and walking 1 minute. Walk 2 minutes. Stretch |
|
Week 3
Day 1 |
| Day 2 Walk 10 minutes. Next 15 minutes, alternate running for 1 minute and walking for 1 minute. Walk 5 minutes. Stretch. |
| Day 3 Walk 10 minutes. Next 15 minutes alternate running 2 minutes with walking 1 minute. Walk 5 minutes. Stretch. |
| Day 4 Walk 5 minutes. Next 21 minutes, alternate running for 2 minutes and walking for 1 minute. Walk 4 minutes. Stretch. |
|
Week 4
Day 1 |
| Day 2 Walk 4 minutes. Next 24 minutes, alternate running for 5 minute and walking for 1 minute. Walk 2 minutes. Stretch. |
| Day 3 Walk 4 minutes. Next 24 minutes alternate running 5 minutes with walking 1 minute. Walk 2 minutes. Stretch. |
| Day 4 Walk 5 minutes. Next 22 minutes, alternate running for 8 minutes and walking for 3 minutes. Walk 3 minutes. Stretch. |
Week Five
| Day 1 Walk 5 minutes. Run 10 minutes. Walk 5 minutes. Run 5 minutes. Walk 5 minutes. Stretch. |
| Day 2 Walk 5 minutes. Run 12 minutes. Walk 3 minutes. Run 5 minutes. Walk 5 minutes. Stretch. |
| Day 3 Walk 10 minutes. Run 15 minutes. Walk 5 minutes. Stretch |
| Day 4
Walk 6 minutes. |
|
Week 6
Day 1 |
| Day 2 Walk 5 minutes. Run 22 minutes. Walk 3 minutes. Stretch. |
| Day 3 Walk 3 minutes. Run 25 minutes. Walk 2 minutes. Stretch |
| Day 4
Run 30 minutes. |
If you are in the area, make sure to sign up for Body Works’s 2nd Annual 5K Fun Walk/Run at www.bodyworksprescott.com
If you need a personal trainer to help with form, motivation, accountability and more find me at www.personaltrainingwithlisa.com and www.bodyworksprescott.com