A beginner running plan is ideal for anyone who is looking to start running, whether it is their first time or if it has been a long time since their last run. This type of plan usually starts with alternating intensities with an aim at improve your physical performance and stamina.
Running on a consistent basis can offer many health benefits, like boosting your metabolism, promoting weight loss and improving sleep quality. It can also be very beneficial for your mental health and for stabilizing your mood.
Before starting a beginner running plan or any new physical activity (especially if you are currently sedentary), you should see your doctor for assessment. Your doctor can help to rule out any health conditions that can contraindicate you from intense physical activities, like a heart condition.
5-week running plan for beginners
The following table outlines a suggested running plan for beginner:
This plan only serves as a guideline, and each person should alternate between jogging and walking as they feel comfortable. Ideally, you should see a personal trainer for a more customized plan and monitoring.
Once these five weeks are up, you can increase your running time until it is no longer necessary to alternate with walking.
Other tips for getting started
Some more tips beginner runners include:
1. Get a check-up
Having a medical check-up is very important when starting to run, especially if you are currently sedentary. Running is a cardiovascular exercise that demands a lot of work from your heart and lungs
Therefore, you are advised to see your family doctor to assess your heart and general health status.
This check-up is also important for people who have diabetes or high blood pressure, as they may need to adhere to more specific guidelines like taking a snack on the run to prevent a drop in sugar, or continuous heart rate and blood pressure monitoring.
2. Invest in good running shoes
Investing in good running shoes is important for providing the foot with stability and for absorbing the impact of your steps. This can help to prevent injuries or pain in your knees, spine or hips.
3. Wear comfortable clothes
Wearing light clothing, with breathable fabrics that help your sweat to dry quickly can also make your run more comfortable. Your running pants, leggings or shorts should also have pockets to carry personal items.
You should also invest in socks that are suitable for running, which absorb sweat but do not retain moisture. Cotton socks should be avoided, as they do not dry easily and can lead to friction and blisters.
For women, it's also important to wear a top or bra that supports your breasts when running.
4. Stay motivated
To stay motivated to run, it is important to have an achievable goal. You can create a routine with defined running times and determine where the run will take place, whether it will be on a treadmill, on the streets around your home or on trails.
It is also important to establish how many minutes of running you will accomplish, which for beginners is more important than worrying about pace and distance. Little by little you can increase your running time and also the frequency or intensity of training.
Another way to maintain your motivation is to exchange experiences with other runners, to join running groups, and to respect your own body's limits.
Planning small awards for running achievements can also keep running more interesting, like planning a movie outing after running your first kilometer or mile.
5. Stretch before and after running
Stretching and warming up before running is important to prepare your muscles and joints, improve blood circulation and increase your fitness for running.
Thus, you should do stretches for the front and back of the thigh, calf and back, for example. After stretching, you can warm up by walking lightly for a few minutes.
After running, you should stretch again.See ARTICLE NOT FOUND IN EN: how to stretch before and after running.
6. Maintain good posture
Maintaining good posture while running helps to prevent injuries to your knees, legs, back and hips.
You should keep the hips in a neutral position, without leaning forward or backward. You head and neck should be in line with the spine, with your back straight and shoulders relaxed, without hunching forward.
The hands should be cupped or relaxed and the arms should move back and forth, with the elbows flexed at about 90 degrees.
7. Control your breathing
Breathing while running is also important to help maintain your running pace. You should try to breathe in through your nose and out through your mouth.
This breathing can be done at different frequencies, such as 3:3 in which you take three steps to inhale and three steps to exhale, or 2:2 with two steps to inhale and two steps to exhale.
There is no rule for breathing, and you should ideally just aim for whatever is most comfortable for you.
To make breathing easier during a longer run, you can warm up your breathing by doing diaphragmatic breathing. Inhale deeply through the nose, and try to fill your belly with air, and then exhaling the air slowly through the mouth.
8. Stay hydrated
Before, during and after running, it is important to maintain your hydration, as lots of water and minerals are lost through sweat.
For beginners, you should drink about two glasses of water about 2 to 3 hours before running, then one glass 10 minutes before running, and then sips of water for every 20 minutes of runnning.
After running, it is also important to stay hydrated by drinking 1 to 2 glasses of water within 30 minutes of your session.
9. Monitor your diet
Nutrition for running, both to improve performance and to promote recovery.
You should eat foods rich in carbohydrates, proteins and fiber about 60 minutes before running.
After running, you should eat foods that are rich in carbohydrates and proteins, at least within 1 hour of your session. This can help with muscle recovery and body recomp.
Ideally, you should consult a registered dietitian who can help to formulate a meal plan that adheres yo your running goals, especially for runners who are looking to lose weight.
10. Start slowly
Beginners should start running little by little and gradually increase over time to ensure they avoid injuries. This can also play an important role in maintaining your motivation.
When starting, you should do interval training, by walking for longer times and jogging for short spurts.
As you feel more comfortable, you can decrease your walking time and gradually increase your running time and stride speed.