When I decided at first to start a running program, I didn’t know much about the subject. In fact, at the earlier stages – I concluded that running is hard and I shouldn’t be doing it anyway.
But at that time, I had a mentor, someone who really taught me well and helped me realize that everyone should start somewhere and I should judge myself according to my own progress – not holding onto some unrealistic ideal.
All runners have one thing in common: a beginning, we all began somewhere. Until recent times, there wasn’t as much information as today. In fact, you are actually blessed. If you are a beginner, now you won’t have to endure pain and suffering or even injury. Why? Simply because I will reveal to you a simple method to get you up and going in no time flat:
The Run/Walk Method
The run-walk is very straightforward and easy. You run for a short period of time and then take a walk break, and keep replicating the pattern over and over again. This beginner training technique can boost your endurance and calories burning, reduces the likelihood of injury and guarantees your success as beginner runner.
How often should I take walk breaks?
Walk breaks are directly linked to the intensity of your run. Therefore – you decide what ratio of run-walk-run to use, according to your fitness level and how you feel at the moment. Some beginners presuppose that they must train toward the day when they can run without taking any walk breaks at all.
Of course, answer lies within your abilities and running goals. Each running workout should last about 20 or 30 minutes, for three times a week. Most studies for optimum fitness suggest this amount of running exercise.
This program will get you fit, but remember that there is no rule that requires you to hold to any ratio on a given day. You know what’s the best choice to make at any given moment, just make your safety and sanity a priority. Here is the first week of your beginner running program:
Week One
– Monday: Walk 10 minutes. Next 5 minutes, rotate between running 1 minute and walking for 1 minute. Walk 10 minutes for cool down.
– Tuesday: Rest Day
– Wednesday: Walk 10 minutes. Next 6 minutes alternate running 1 minute and walking 1 minute. Walk 5 minutes. Stretch.
– Thursday: Rest Day
– Friday: Walk 8 minutes. Next 8 minutes, rotate between running 1 minute and walking for 1 minute. Walk 5 minutes
– Saturday: Rest Day
– Sunday: Walk 6 minutes. Next 10 minutes rotate between running 2 minutes and walking for 2 minutes. Then Walk 5 minutes as a cool down.
Of course, you could take Sunday off if you have any pain or are tired from previous sessions.
After you have completed your first week, then you can work on making your running intervals longer and the breaks shorter, until you become able to complete a 30-min run without stopping and with ease.
