10K Training Schedule

How To Begin Running


How to begin running whislt avoiding injuries and making the fastest possible progress is something that all running newbies want to know the answer to.

Whether that's because they want to run in a competitive way or just to run sociably or for losing weight. Running is a great choice for any of these things and above all else it's free and relatively easy to get started.

But it comes with its fair share of problems and hurdles to overcome. How you start running will depend on a number of things.

Injuries - do you have any old injuries that need to be taken care of before you begin? A niggle can turn in to something more serious if left untreated once you begin running.

Your current level of fitness. If you do nothing at the moment, then you will need to start from a much lower starting point and build up from there.

How heavy you are. If you're very overweight then you'll need to be very careful and take small baby steps to make any progress so as to avoid getting injured, as extra body weight really can make a serious difference to the impact placed on bones and joints, especially around the ankles and knees.

So let's look at how to begin running for someone who has never run before, without any injuries, but is a little overweight.

The key here is to be able to run for any given distance comfortably. But to get to this point we need to develop fitness levels and build up the stamina of not only the muscles, bones and joints, but also the heart and the lungs.

In order to do this, the best approach is to use interval training.


Here's an example of one the most effective interval training workouts I have used with my clients and still continue to use to help quickly get them to running for longer periods of time.

Week 1 - You will train 3 times this week

All sessions will last between 20 and 30 minutes.
You will begin with a five minute walk to warm up the muscles and the heart and lungs
Next you will try to jog (NOT run) for 30 seconds
Followed by walking for 2 minutes.
Then repeat this for the duration of the session

Week 2 - You will train 3 times this week

All sessions will last between 20 and 30 minutes.
You will begin with a five minute walk to warm up the muscles and the heart and lungs
Next you will try to jog (NOT run) for 45 seconds
Followed by walking for 1 minute 45 seconds
Then repeat this for the duration of the session

Week 3 - You will train 3 times this week

All sessions will last between 20 and 30 minutes.
You will begin with a five minute walk to warm up the muscles and the heart and lungs
Next you will try to jog (NOT run) for 1 minute
Followed by walking for 1 minute 30 seconds
Then repeat this for the duration of the session

The great thing about this technique is that you can adjust the work/rest times according to your current level of fitness. You can increase work times and reduce rest times if you're finding it easy or decrease work times and increase rest times if it's a little too challenging. This is how to begin running so you make progress and AVOID picking up injuries.

If you do decide to give this technique a try, please let me know how you get on by leaving a comment in the comments box below OR feel free to leave your own suggestion for how to begin running if you're just starting out in there also.

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