Beginner runner ? How to start a running plan

As a new runner, the running community can seem welcoming, but overwhelming. Fartlek? LSD ? "Only" 10 miles ? Who are these people?

The good news is that it doesn't take long before you are talking just like all the other runners that you encounter. With the right running plan, you can train yourself from no fitness to run a 5k or even a 10k.

How Often Should Beginners Run

Source: HEALTH AND WELLNESS BLOG INDIA

Before you start a running plan, there are a few things that you need to know:

Ø  It takes time. Unfortunately, you won't gain fitness over night. It will take weeks, and possibly months. Embrace it and focus on what the bigger picture looks like -- whether it's to run a race or just to gain a new hobby.

Ø  Running is hard. It might be hard to believe that everyone has bad running days, when all you hear about (and see on social media) are the great moments that people have. But, no matter how long you've been running, there will be those days that your run is a struggle and all you can think about is finishing. Pushing through builds up your mental strength for future runs.

Ø  Pace yourself. In terms of running and your training plan, you need to pace yourself. When you are starting out running, it may seem like going for 10 minutes at a time won't get you anywhere, but it will. When you are running, pay attention to the paces on your training plan and don't overdo it -- it will make you more successful in the long run.

To start a running plan, you need to take into consideration a few factors. How much time do you have to dedicate to running each week? How many days can you work out? What are you big picture goals? What do you want to accomplish in the short term?

Once you have answers to these questions, you can construct your running plan. It's best to work with a certified running coach to ensure that you are building up at the right pace and setting yourself up for success. However, most running plans will include two or three rest days, along with four or five days to work out.

For someone just building up their fitness, here is a sample of a walk-run training plan:

Ø  Monday: Walk for 15 minutes

Ø  Tuesday: Run for two minutes / walk for two minutes; repeat three times

Ø  Wednesday: Walk for 15 minutes

Ø  Thursday: Rest day or cross-training

Ø  Friday: Run for two minutes / walk for two minutes; repeat three times

Ø  Saturday: Walk for 15 minutes

Ø  Sunday: Rest day or cross-training

Running Plan for Beginners Group Runners Start Running Today

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