The Best Running Tips For Beginners (+ A 4-Week Running Plan)

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Running is such an easy and cheap way to squeeze in your weekly cardio, no wonder it’s so popular! Running not only burns calories but also strengthens your muscles and bones and improves your cardiovascular fitness.

If you’re new to running, or if it’s been a while and you need some help getting back on track, then here are five of our top running tips for beginners + a four-week running plan to get you started.

Best Running Tips For Beginners

Learn to walk before you can run

Depending on your fitness level, it’s probably a good idea to make sure you can comfortably walk distances between 2 – 5 miles before you start to pick up the pace.

Start with intervals

If you’re a beginner, then it’s helpful to start with shorter running time intervals and longer walking time intervals, then you can slowly build up over time.

Check the route and the surface

Make life a little easier for yourself by mapping out your running route ahead of time and choosing locations with flat surfaces, I.E., no hills! You’ll also want them to have even ground, for example, pavements and pathways. It’s easier and safer.

Diarize your runs

Running tips for beginners

It helps to set aside dedicated time for your run because, let’s face it, you’re never going to “feel like” going for a run. When you block time out of your schedule for a specific task, you’re just that much more likely to get it done.

Allow time for rest and recovery

Running tips for beginners

Running can be a lot on the body, especially for beginners whose joints aren’t used to be used in this way, so make sure you stretch before and after and allow adequate time between your runs for recovery.

4-Week Beginner Running Plan

4-week running plan - Running tips for beginners

Week One: Monday & Thursday

10-minute walking warm-up + 15 minute run with intervals (30 seconds running, 2 minutes walking) + 5 minutes walking cool down.

Week Two: Monday & Thursday

10-minute walking warm-up + 15 minute run with intervals (1 minute running, 2 minutes walking) + 5 minutes walking cool down

Week Three: Monday & Thursday

10-minute walking warm-up + 20 minute run with intervals (1 minute running, 2 minutes walking) + 5 minutes walking cool down

Week Four: Monday & Thursday

10-minute walking warm-up + 20 minutes run with intervals (1.30 minute running, 1.30 minutes walking) + 5 minutes walking cool down.

Hey Joyfreshers, how long should you run as a beginner? What are your best running tips for beginners? Share them with us below! 

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