Unsure on how to start running? It can be hard to know what kind of distance or pace you’ll be able to manage when you first set off, and can take a while to get a feel for what’s most comfortable for you. As well as this, just like with any exercise that you’re trying for the first time, you need to start off light and slow to build up strength and avoid injury.
With the help of registered dietitian and personal trainer, Chrissy Carroll, we’ve put together a plan to help you to tie up your trainers and get pounding the pavements in no time at all. We’ve made running for beginners nice and straightforward, along with some handy running tips to get you motivated.
Chrissy’s a keen runner herself, having taken part in triathlons and marathons, as well as being a triathlon coach. Her blog has plenty of handy tips and tricks on nutrition, as well as running, whether you’re a seasoned runner or triathlete, or just starting out.
Still not sure that running’s worth breaking a sweat for? We’ve looked into the health benefits to get you started…
Benefits of Running
A study in the Journal of Adolescent Health proved that just 30 minutes of running during the week for 3 weeks could improve sleep quality, mood and concentration during the day.1
When compared with cyclists, runners have a higher bone mineral density which reduces your risk of broken bones.2
Despite what you may have been told, studies show that there are no links between running and arthritis in the knees. A 2008 study — after a 21-year follow-up period — even found that runners experienced significantly less musculoskeletal disability than nonrunners in the study.3
Put all of these benefits with the fact that you’ll be outdoors more, have healthier heart and lungs, tone up and be able to consume more calories, and there really is no reason not to at least give running a try!
Your Running Plan
The first step, beyond buying some well-fitting trainers, suitable for whatever type of running you choose — trail, road or track — is getting a plan together.
From her training experience and many hours of running, Chrissy’s put together a 4-week running plan for beginners. She says, “This plan will get you started, bringing you from not running at all to being able to jog 15 minutes comfortably. Once you can do that, keep running a few days a week — and each week, add on about 5-10 minutes to your runs. Most people can run their first 5K in around 30-45 minutes, so when you can run that far comfortably — you're ready!"
Week 1:
Monday — 10-minute walk, 2 minutes running/2 minutes walking (repeat x4), 5-minute walk
Tuesday — Rest
Wednesday — 10-minute walk, 4 minutes running/2 minutes walking (repeat x3), 5-minute walk
Thursday — 30-minute fast walk
Friday — Rest
Saturday —10-minute walk, 3 minutes running/1 minute walking (repeat x4), 5 minute walk
Sunday — Rest
Week 2:
Monday — 10-minute walk, 4 minutes running/1 minute walking (repeat x4), 5-minute walk
Tuesday — Rest
Wednesday — 10-minute walk, 6 minutes running/3 minutes walking (repeat x2), 5-minute walk
Thursday — 35-minute fast walk
Friday — Rest
Saturday — 10-minute walk, 5 minutes running/2 minutes walking (repeat x3), 5-minute walk
Sunday — Rest
Week 3:
Monday — 10-minute walk, 6 minutes running/2 minutes walking (repeat x3), 5-minute walk
Tuesday — Rest
Wednesday — 10-minute walk, 7 minutes running/3 minutes walking (repeat x2), 5-minute walk
Thursday — 40-minute fast walk
Friday — Rest
Saturday — 10-minute walk, 8 minutes running/5 minutes walking (repeat x2), 5-minute walk
Sunday — Rest
Week 4:
Monday — 10-minute walk, 10-minute run, 5-minute walk
Tuesday — Rest
Wednesday — 10-minute walk, 8 minutes running/4 minutes walking (repeat x 2), 5-minute walk
Thursday — 40-minute fast walk
Friday — Rest
Saturday — 10-minute walk, 15-minute run, 5-minute walk
Sunday — Rest
