Yahoo News Want to start running? Try this guide for beginners
Going to the gym might have stopped but that doesn't mean your fitness goals have to. Not only is running one of the cheapest forms of exercise you can do, it also comes with a host of health benefits including improved cardiovascular health and increased metabolism. Plus, as anyone who has ever experienced a ‘runners’ high’ can attest to – running can also boost your mood significantly.
So if you’re feeling inspired to take up running but don’t know where to start, we have good news. Our beginner’s plan combines intervals of walking and jogging to build you up to 30 minutes of continuous running. So let’s get started:
Getting ready to run
Before you hit the road there are a few essential pieces of kit it's worth investing in:
Running kit basics
When you're just starting out, try not to be dazzled by all the high-tech kit out there – a decent pair of trainers and some comfortable running apparel is all you need to begin with.
Choosing running shoes
It's possible to spend well over £100 on a pair of shoes for running, but if you're new to running you might want to go for something lower cost – once you're used to running you will be in a much better place to figure out what you need from a shoe (support, cushioning, type of upper etc). If you do, however, want to invest properly from day one, it's a good idea to get a gait analysis in your local independent sports shop. They won't try to up-sell – it's not in their interest – they will just help you find the most suitable shoe for you.
Choosing running apparel
Go for something that's not too baggy and won't restrict your movement. This doesn't mean you have to go out head-to-toe in lycra, but a sweat-wicking fabric is a good idea.
You could do worse than investing in blister-prevention socks too, as this is a new way of moving for you, in new shoes, so blisters are a risk!
Be safe: hi-vis clothing and a clip-on light will make sure you're seen if you run a night or early morning.
How to start running for the first time
For non-runners, going out in public to run can seem quite intimidating. It's a completely new situation for you and it can feel like everyone is looking at you. Try not to worry; this feeling doesn't last! Think about how often you stare at people running in your local park (probably never, right?) and when you see other runners with what looks like the perfect running style, remember it's quite possible they're putting it on because they think you're watching them!
Some people feel better if they wear sunglasses when they go out running, as it feels a bit like they're wearing a disguise. Do what you have to do to get out there; after a while it won't bother you anymore anyway, I promise.
Should you run on a treadmill or the road?
If you really don't want to go outside, you could train on a treadmill, but it is a different way of running. Treadmills are slightly easier as the 'ground' is moving underneath you so you don't need to propel yourself forward like you do on stationary ground. It's a good idea to add a percentage or two gradient when you set the treadmill, just to give it a more realistic feel.
What to do before and after your run
There are a few important points to consider for the ultimate run preparation and cool-down:
Before your run
Before you start running, never perform static stretches. Instead, go through a dynamic warm up (moving around) to get your body ready.
A good warm up before each run should last between 5 and 10 minutes.
Standing on one leg, swing the other back and forth. Alternate a few times. Rotate your ankles before swinging.
Walk along, bringing knees up to waist height about ten times each side.
Now do a walking lunge, about 10 steps altogether.
Carry on walking, and every 10 steps hop briskly from one foot to the other, with knees high for 5-10 seconds. Repeat 4 times.
After your run
Rather than just coming to a sudden stop, cool down by walking briskly for a few minutes. When your heartbeat has returned to normal, go through some stretches. Hold each one for about 10 seconds, or until it eases off.
Quad stretch: stand straight, holding on to a wall or chair for support. With your knees together, take hold of one foot and bring your heel to touch your bottom
Hamstring stretch: stand with your legs wide apart and trace your hands down both legs towards your feet, bending from your hips. You should feel a stretch up the whole of the back of your legs.
Calf stretch: take a step forwards. The back leg should be kept straight, with heel on the ground. Now bend the front knee forwards, leaning into it while still keeping the back heel on the ground.
This will gradually return your heart rate to resting level and stretch your muscles to reduce tightness and soreness the following day.
10-week beginner's running plan
It's very important that you cross-train and don't only run to keep healthy. Choose another sport like swimming, cycling, a gym class... anything that will complement your running training.
Make sure you cross train at least once a week - if this makes the running programme take longer that's ok, it's better to stay strong and get there without injuring yourself through overdoing it. Grab a watch, stopwatch or just use your mobile phone and get started!
Week 1
Repeat this session on three different days, ideally with at least a day's rest in between.
Jog for 1 minute, then walk for 2 minutes. Repeat x 6.
Week 2
Repeat this session on three different days, ideally with at least a day's rest in between.
Jog for 1-and-a-half minutes then walk for 2 minutes. Repeat x 6.
Week 3
Aim to go out three times this week, with a day's rest in between each session. Choose to do either two of the Session 1 (and one of Session 2) or two of the Session 2 (and one of Session 1) if you feel ready to progress more quickly.
Session 1: Jog for 2 minutes then walk for 1-and-a-half minutes. Repeat x 6.
Session 2: Jog for 3 minutes then walk for 1-and-a-half minutes. Repeat x 5.
Week 4
Go out three times this week. Choose to do Session 1 twice and session 2 once, or the other way around.
Session 1: Jog for 3 minutes then walk for 1-and-a-half minutes. Repeat x 5.
Session 2: Jog for 4 minutes then walk for 2 minutes. Repeat x 4.
Week 5
Time spent on your feet increases this week. Again, go out three times but do the sessions in order.
Session 1: Jog for 4 minutes then walk for 2 minutes. Repeat x 5.
Session 2: Jog for 5 minutes then walk for 2 minutes. Repeat x 3. Then jog for 4 minutes before cooling down.
Session 3: Jog for 5 minutes then walk for 2 minutes. Repeat x 4. Jog for 4 minutes then cool down.
Week 6
You should now be comfortably running for five minutes at a time. If this is still a challenge, repeat week 5. This week, make sure there is a day's rest between sessions.
Session 1: Jog for 6 minutes then walk for 2 minutes. Repeat x 3. Jog for 5 minutes then cool down.
Session 2: Jog for 6 minutes then walk for 2 minutes. Repeat x 4.
Session 3: Jog for 7 minutes then walk for 2 minutes. Repeat x 2. Jog for 6 minutes, walk for 2 minutes. Repeat x 2.
Week 7
Three sessions again this week, time spent running increases further so make sure you are strong and repeat Week 6 if you don't feel ready.
Session 1: Jog for 8 minutes then walk for 2 minutes. Repeat x 3. Jog for 5 minutes, cool down.
Session 2: Jog for 8 minutes then walk for 2 minutes. Repeat x 4.
Session 3: Jog for 9 minutes, walk for 2 minutes. Repeat x 3
Week 8
Sessions are getting longer so they are designed to build up and down through each run.
Session 1: Jog for 8 minutes, walk for 2 minutes. Jog for 9 minutes, walk for 2 minutes. Jog for 8 minutes, walk for 2 minutes.
Session 2: Jog for 9 minutes, walk for 2 minutes. Jog for 10 minutes, walk for 2 minutes. Jog for 9 minutes, walk for 2 minutes.
Session 3: Jog for 10 minutes, walk for 2 minutes. Repeat x 3.
Week 9
Now you're running 10 minutes at a time easily, and completing sessions over 30 minutes, it's just a case of building on this.
Session 1: Jog for 12 minutes then walk for 3 minutes. Repeat x 2.
Session 2: Jog for 15 minutes then walk for 3 minutes. Jog for 10 minutes then walk for 2 minutes.
Session 3: Jog for 15 minutes then walk for 3 minutes. Jog for 12 minutes, cool down.
Week 10
You should by now be able to build up to a 30-minute run. If you're not ready, repeat the previous week.
Session 1: jog for 20 minutes.
Session 2: jog for 25 minutes.
Session 3: jog for more than 25 minutes - aim for 30.
Last updated: 09-04-2020
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