Running is a great and fun activity to keep yourself healthy and fit. By devoting few hours every week to running, you can make yourself more agile and increase your endurance too. It is no wonder that more and more people are opting to go for a run nowadays.
It is also vital that before you take up running, you have a steady plan in mind. A good running plan for beginners is a great way to get things started.
Any goal can be achieved if you have a good plan to make your efforts worth. It is really easy to make a good running plan for beginners, that takes into consideration, all the factors that can affect your running regimen.
Factors like your time, your end goal and the place at which you would be running, should all be taken into account. It is only then, that a good running plan can be made.
So, let us have a look at different ways by which you can make a good running plan for beginners.
The End Goal
Just like any activity made to keep you healthy and fit, running can be done for different purposes by different people.
So, the different kind of running plans for beginners will depend a lot up on the reason you started running in the first place. Monitor the distance you cover and the time you run accordingly.
Goal – To Keep Motivated
This is one of the most common reason that people start running. Their end goal is to have a fresh start for the day and have a great cardiopulmonary reserve. Such people want to keep themselves fit and have some kind of physical activity added to their daily routine.
For such people, the running plan would include a brisk walk in the initial days to get the ready. It will then be followed by mild running.
If your goal is to run to keep yourself fit, then you may need to be extra cautious of slipping up. Your mind may sometimes tell you to skip a day. Maybe you slept late last night, maybe you have to go to work early. A day becomes a week and in no time, several months.
So, keep yourself ready to go down the road and continue running. It would be all worth your time and effort in the end.
Running plan for beginners who are running to keep their fitness maintained, should have at least 3 to 4 miles of running after the first 2 weeks. It should be preceded by a week of brisk walking and light jogging. Once your body gets habituated to the extra physical activity, you can then switch to light running in the 2nd week. As the week goes by, increase your distance but also focus on the time.
The time you spend running is also equally important as the distance you cover. You may walk 4 miles a day but it won’t burn as much calories as full throttle running for 2 miles. Keep a balance between the 2.
When you feel lethargic, slow down your pace. When you feel that you can go faster, note the rime for which you pushed your limits. You should also keep in mind, the number of days you run in a week.
First workout – 15 to 20 minutes.
Goal workout – 60 minutes.
An hour a day, on a regular basis would suffice to keep you fit. You can keep up with this routine without it affecting your other activities. An early morning run would do wonders for your health, enhance your immunity and also keep you fresh every day of the year. You can continue your running at least 4 to 6 times a week. Take adequate rest when you feel like it.
Continuing this routine for the first few weeks as a beginner, would help you get accustomed to the amazing routine. You would be able to run longer distances in no time. It will also help you get in shape and remain fit. Keep grinding with this running plan for beginners and you will get healthier in no time.
Goal – To Lose Weight
The first thing you should know is that workout alone is never the way to loose weight. It is through the combination of exercise, strenuous physical activity and diet, that you can loose weight.
Running plan for beginners who are looking to loose weight, should include a regimen which allows them to cover more distances in lesser periods of time. In short- you need to increase your pace.
Start on day 1 with a brisk walk. It should not be a “race walk”, but it shouldn’t be a “window shopping” walk either. You should have a good run at your top speed for at least 7-10 minutes.
Mix it with some jogging when you feel tired. Pick up the pace when you are ready to have a go at it again. You should keep this routine for the first few days, continuously increasing the time you run full speed.
The best exercise is the one that you do consistently. No matter what the regime is, if you abide by it religiously, results will follow. There are many ways by which you can start your running regimen and keep track of your weight loss.
Goal – Preparing For A Race
Taking part in a race is a great way to make sure that you follow your running regimen. It is a great way to have an end date for the race in mind. It will help you give your best performance and you can have better time while running if you have a goal in mind. Running for a race will also help you in maintaining the rhythm whatever the conditions around you be.
Below is a running plan for beginners which can help you get ready in 4 weeks.
Week 1
- Day 1: Run 10 minutes, walk 1 minute, repeat
- Day 2: Rest or cross-train
- Day 3: Run 12 minutes, walk 1 minute, repeat
- Day 4: Rest
- Day 5: Run 13 minutes, walk 1 minute, repeat
- Day 6: Rest or cross-train
- Day 7: Rest
Week 2
- Day 1: Run 15 minutes, walk 1 minute, repeat
- Day 2: Rest or cross-train
- Day 3: Run 17 minutes, walk 1 minute, run 7 min
- Day 4: Rest
- Day 5: Run 19 minutes, walk 1 minute, run 7 min
- Day 6: Rest or cross-train
- Day 7: Rest
Week 3
- Day 1: Run 20 minutes, walk 1 minute, run 6 minutes
- Day 2: Rest or cross-train
- Day 3: Run 24 minutes
- Day 4: Rest
- Day 5: Run 26 minutes
- Day 6: Rest or cross-train
- Day 7: Rest
Week 4
- Day 1: Run 28 minutes
- Day 2: Rest or cross-train
- Day 3: Run 30 minutes
- Day 4: Rest
- Day 5: Run 20 minutes
- Day 6: Rest
- Day 7: Race! Run for fun!
By following the above regimen you can easily run a race of 3 – 4 miles after week 4. You can perform exceptionally well in the race. If you want to run in a race which has more miles to cover, you can alter the regimen accordingly. This running plan for beginners is a great way to make sure that you run regularly and give your best performance in the race. You can make your plan too, if you feel to have some modifications.
Running a race or a marathon can be a great way to keep yourself busy and run for your own fitness. You will feel good when you can complete the designated miles and your efforts will be worth it. You should make a running plan for beginners before you start preparing. Keep in mind that as long as you follow any plan consistently, you will have good results.
These are some running plans for beginners. You can follow anyone of them depending up on your goals. Running is a great physical activity that helps you keep a good form and shape. It keeps you charged up for the day and helps you get that positive mind-set and a fresh start to the morning.