Running Plan for Beginners

Welcome to the world of running! Get ready to enhance your physical abilities, reduce stress, and feel good. In today’s article, we’ll cover the basics, safety tips, and outline a sample running plan that you can adjust to your needs - helping you build stamina while reaping all of the benefits of running.

Please note: This section is for those of us who are just starting off, if you are an experienced runner looking to build up to a half marathon, or maybe something larger, please visit our half marathon training plan.

Step 1: Gather Your Equipment

When running, there are a few essentials that will help you perform your best:

• Comfortable Shoes

• Water Bottle

• Comfortable Clothing

• Removable Layers

• Sunscreen (for outdoor running)

Ensuring that you have everything you need to be comfortable and hydrated, you will be able to focus on important aspects such as your pace and form. This is vital to reducing the risk of injury or strain.

There are also some items that are not essential but could make your experience more enjoyable such as headphones, a fitness watch, and small snacks.

Step 2: Planning Your Run & Setting Goals

Now that you have everything you need, you can begin to plan your actual run. If you are going to run outside, this process may include exploring the paths available to you and deciding on the distance you would like to go.

For those who will be running on a treadmill, you may want to map out your desired speed and distance. When you are starting off, it is important to not overdo it as this can result in injury.

Start with smaller goals and adjust as each milestone is met according to how it made your body feel. Setting and achieving your goals beforehand can make the experience far more rewarding!

If you would like some assistance setting your goals, we offer free personal training sessions to new gym members. These experienced professionals can help you set and achieve realistic goals while enhancing your performance.

During your planning period, it is also important to make note of how you plan to run. This way, when you begin, you can refer to your mental check list. These tips will help you maintain your form:

• Slightly engage your core to protect your spine.

• Keep your chest and head up, not collapsed down. Think tall!

• Avoid striking the ground with your heels and strike your foot directly under your knee.

• Focus on your breathing, if you ever struggle to catch your breath, slow down or stop.

Step 3: Stretching

Before you head off on your run, it is important to get your body ready! Warming up will start pumping your blood, getting your muscles and tendons prepared for more vigorous work.

We recommend starting with 5 – 10 minutes of dynamic stretches. Focus on your calves, glutes, hamstrings, and hip flexors along with your neck and shoulders. During this time, think about how your body is feeling, and identify any areas that may need some more stretching and attention before you embark on your run.

Step 4: Walk Run Walk

We recommend using the walk-run-walk method. Begin your journey by walking, this will allow you to focus on your footing and your form. Ensure there is no pain in your body before you begin to increase your speed.

You can run and walk for as long as feels good for you:

• For first timers, you may wish to only run 30 seconds at a time,

• while more experienced athletes may choose to run in sprints of 10 minutes. Do what feels good to you, and if you ever feel any pain, slow down or stop and reassess.

The walk-run-walk method can be used at all levels and adjusted to your unique goals.

Step 5: Cooling Down

Once you have achieved your desired amount of time and/or distance, it’s time to slow your heart rate, do some cool down exercises and soak in the benefits from your exercise. Focus on what feels good.

Now it’s time to celebrate! You have completed your run. Remember to continue with your routine and adjust your goals according to the milestones you reach.

For example, if you can run for 10 minutes at a time with controlled breath and great posture, you may wish to increase your running to 15 minutes at a time and see how that feels for you. If it’s a bit more challenging, stay there for a few sessions, but if you breeze by, try increasing it by another 5 minutes.

Remember to focus on how you feel, and slow down or stop if you experience any pain. Happy running!