Running and Training for Beginners
A programme for beginners with running, jogging and walking
Before you start any exercise, your muscles must be warmed up. Try a few very simple stretches, but do them every time, before and after exercise.
We are all different but our goals are all similar - to get fit.
Read our Core Stability pages for some sample exercises and select a couple of easy examples. This is partly why you are walking before you jog, just to give your muscles the chance to warm up. So, as you get a little fitter, walk a little quicker. Never stretch hard, always relax, get the advice of a coach, or even join a running club.
There is a wealth of information at a running club - everyone knows something. The exercise which suits you is the best for you.
When walking you are recovering from the runs. If you feel tired, STOP and rest. The walking is a recovery period. If you are not recovered, take longer periods to recover.
When you start running it is advisable to run with a partner. It is not just easier, it is safer! You may not have run since leaving school and you are probably over-weight. It took a long time to put on those pounds and it will take time to come off. Do not push yourself too hard, it takes a long time to get fit. You will feel the difference in about 4 to 6 weeks.
Choose a day off and do stretches on ALL muscles, at the same time and same day every week.
Choose a good book on stretches such as the one by Bob Anderson, or buy a book on Yoga - it will do exactly the same thing. You must always remember to stretch after exercise and warm up muscles before any exercise. Your muscles get shorter and more compact as you exercise. They must be stretched after you run, otherwise the muscles shorten over a period of time and limit your movement. Get into the habit of always warming up before a run and stretch those muscles afterwards.
Running and resting, then repeating is much harder than just a run. Because it is harder it gets you fitter faster. It will burn more calories as your muscles, heart and lungs work harder, which in turn means they are getting fitter. Remember your heart is a muscle and likes to be worked.
Take it easy and enjoy yourself, that's what running is all about
A Beginners Programme
|1 and 2||Simple stretches before walking. Walk for 20min, every day|
|3||Walk / jog 30min|
|4||Walk / jog 30min every other day
walk / jog 45min every other day
|5||Walk for 1 minute, jog for 4 minutes, 20min|
|6||Walk for 1 minute, jog for 5
minutes, 20min every other day
Walk for 60min every other day
|7||Jog for 15 minutes, walk for 5 minutes. Repeat|
|8 and 9||Walk for 5 minutes, run for 10 minutes, walk for 5 minutes. Stretches on all days off 5 or 10 minutes. Do not over-stretch yourself, take it easy.|
|10 and 11||Walk for 6 minutes, recovery, run for 7 minutes, twice.|
|12||Walk for 5 minutes, recovery, run for 8 minutes, twice. Stretches on all days off for about 10 minutes - from now on.|
|13||Walk for 10 minutes, run for 15 minutes, walk for 10 minutes.|
|14||Walk for 10 minutes, run for 15 minutes, walk for 10 minutes.|
|15||Walk for 5 minutes, run for 20 minutes, walk for 10 minutes.|
|16||Walk for 5 minutes, run for 20 minutes, walk for 10 minutes.|
|17||Walk for 5 minutes, run for 20 minutes, walk for 10 minutes. Your stretches and warm up should be getting more athletic as the weeks progress. Have you bought a book on stretches yet?|
|18||Walk for 10 minutes, run for 25 minutes, stretches for 10 minutes.|
|19||Walk for 10 minutes, run for 25 minutes, stretches for 10 minutes.|
|20||Walk for 10 minutes, run for 25 minutes, stretches for 10 minutes.|
|21||Walk for 10 minutes, run for 30 minutes, stretches for 10 minutes.|
|22||Walk for 10 minutes, run for 30 minutes, stretches for 10 minutes.|
|23||Walk for 10 minutes, run for 30 minutes, stretches for 10 minutes.|
|24||Increase length of runs very gradually.|
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