Best Training Method To Begin Running

 

Photo by Jenny Hill on Unsplash

    

People who have good base of fitness from another activity or activity may want to start by doing 2 to 4 minutes of running followed by one minute of walking. Start by doing 20-30 minutes of running or running-walking intervals three times a week. When this starts feeling easier, build up to four minutes of running followed by one minute of walking. Just start out with a one-minute running time followed by one-minute walking time, and then work up to increasing the intervals.

    

Increase your running intervals one minute each workout, until you are running an entire distance in one go with no need for a walk. As a beginner runner, you should not expect to run the whole distance in one run. You can get started with a running schedule that mixes your runs with intervals of walking.

    

Instead, start with a walking program that includes shorter runs. If you are completely new to running, begin with a walking routine, slowly increasing your pace until it is up to brisk walking, in order to build your tolerance for the activity. If you cannot walk for 30 minutes at brisk speed, begin with a walk program first.

    

Then, add to your overall walking/running distance no more than 10% per week, slowly starting to emphasize running techniques like cadence. When you reach the 10-minute run mark, and the walk phase is not necessary anymore, add several minutes to the run each week. As the weeks go on, gradually increase your running time and decrease the walking time.

    

To start with this plan, you will want to have spent a minimum of six weeks running/walking about 30 minutes, five days per week, with a minimum of double the time spent walking. At the end of this seven-week plan, you will be able to do 175 minutes of exercise a week, running about twice the time that you walk. According to running coach Jon Honerkamp, you should try to incorporate a walking/running routine into your weekly schedule three days per week, initially. Those who are new to the exercise can start by doing 30--60 seconds of running, followed by 1 minute of walking.

    

You begin with 10 one-minute running and 2-minute walking intervals; by week eight, you may be running thirty minutes in a row (2-3 miles). It is much less intimidating to the novice runner to repeatedly run for two minutes and walk for two minutes over a half-hour, compared with running for a full half-hour straight. For example, in Week 1 of the Run/Walk Day, you would run for 15 seconds, and then walk 45 seconds, repeating this loop for 30 minutes. During the mid-to-late 15-minute portion of your workout, feel free to walk or jog -- just as long as you are doing it comfortably, not pushing yourself.

    

Walk or jog for five to 10 minutes at a leisurely pace, then ramp up your intensity. You can reap the benefits of physical fitness in as little as 30 minutes per day, three or five times a week. No matter what your fitness level, you can start at zero and work your way up to running 30-minutes consistently over the course of 10 weeks or so. Run-walk intervals are the best way to get started with running without hurting yourself or taxing your body too hard, and then stop short before settling into a running groove.