Are you ready to dive into our beginners running guide week 1? Great! This is the week that will help you move from the chair to the track. A lot of people are way too sedentary, spending hours sitting at a desk, in the car, and on the couch. With this plan, you will be able to use speed walking and run-walk intervals for 20 minutes, so you can begin to add more activity to your daily life.
An Important Note Before We Get Started:
If you start to feel sore or fatigued by the end of the first week, don’t worry. It’s totally normal! However, it is a good idea to repeat the plan for week 1 before moving on to week 2. In other words, you would do the beginners running guide week 1 process for two weeks before you move on to the next step.
Remember, it is all about listening to your body, rather than pushing yourself too hard and too fast! You don’t want to be hurt in the process of trying to get your body healthy and strong. Sure, you want to push yourself to improve, but you shouldn’t force your body through a lot of soreness or pain. Give your body the time that it needs to adjust as it gets stronger.
Beginners Running Guide Week 1
1. Start by Picking the Surface You’ll Use
First things first: you need to find a surface that’s firm and smooth (such as a paved road that doesn’t have any gravel) that you can use for your running workout. Don’t go for surfaces that aren’t stable, and avoid hills, as these can boost the chance of injury, cause fatigue, and put excessive strain on the tendons, ligaments, and muscles in the feet and legs.
Pick Your Shoes
Next, it’s important to select a good pair of running shoes with the help of tips from sources like REI. Basically, these shoes should be in good shape, but they shouldn’t be so new that they are still stiff because that will increase the odds of developing blisters or stressing your joints and arches. In other words, your shoes should be a bit broken in before you begin this journey. At the same time, though, they shouldn’t be worn out either.
2. Dive Into the Right Routine
Here’s the goal: you want to be able to run on four out of the seven days in a week, at a minimum, before you move on to the week 2 plan. So, you can start by running every other day (Monday, Wednesday, Friday, Sunday, as an example.).
Minutes 1 to 3: Walk briskly, focusing on good form, swinging the arms naturally, keeping the chin up, breathing naturally, and keeping the arms from crossing the body’s central line.
Minutes 4 to 6: Jog lightly, but take very brief breaks for walking, as needed.
Minute 7: Walk briskly to catch your breath.
Minutes 8 to 11: Jog lightly, but take very brief breaks to walk, as needed.
Minute 12: Walk briskly to catch your breath.
Minutes 13 to 17: Jog lightly, taking brief breaks to walk, as needed.
Minutes 18 to 19: Walk briskly, catching your breath.
Minute 20: Walk at your normal pace.
There you have it: beginners running guide week 1 is done!
Are you ready to dive into our beginners running guide week 1? Great! This is the week that will help you move from the chair to the track. A lot of people are way too sedentary, spending hours sitting at a desk, in the car, and on the couch. With this plan, you will be able to use speed walking and run-walk intervals for 20 minutes, so you can begin to add more activity to your daily life.
An Important Note Before We Get Started:
If you start to feel sore or fatigued by the end of the first week, don’t worry. It’s totally normal! However, it is a good idea to repeat the plan for week 1 before moving on to week 2. In other words, you would do the beginners running guide week 1 process for two weeks before you move on to the next step.
Remember, it is all about listening to your body, rather than pushing yourself too hard and too fast! You don’t want to be hurt in the process of trying to get your body healthy and strong. Sure, you want to push yourself to improve, but you shouldn’t force your body through a lot of soreness or pain. Give your body the time that it needs to adjust as it gets stronger.
Beginners Running Guide Week 1
1. Start by Picking the Surface You’ll Use
First things first: you need to find a surface that’s firm and smooth (such as a paved road that doesn’t have any gravel) that you can use for your running workout. Don’t go for surfaces that aren’t stable, and avoid hills, as these can boost the chance of injury, cause fatigue, and put excessive strain on the tendons, ligaments, and muscles in the feet and legs.
Pick Your Shoes
Next, it’s important to select a good pair of running shoes with the help of tips from sources like REI. Basically, these shoes should be in good shape, but they shouldn’t be so new that they are still stiff because that will increase the odds of developing blisters or stressing your joints and arches. In other words, your shoes should be a bit broken in before you begin this journey. At the same time, though, they shouldn’t be worn out either.
2. Dive Into the Right Routine
Here’s the goal: you want to be able to run on four out of the seven days in a week, at a minimum, before you move on to the week 2 plan. So, you can start by running every other day (Monday, Wednesday, Friday, Sunday, as an example.).
There you have it: beginners running guide week 1 is done!
Top Five Ways to Improve Heart Health
When you really don’t want to run!
Common Beginner Runner Problems and How to Solve Them
Why Do I Feel Faint When I Work Out?