An Awesome (And Free) Beginner Running Program

Yuri Elkaim, BPHE, CK, RHN
myTreadmillTrainer.com

Running programs are a dime a dozen.  Unfortunately, most of the ones you will find are geared towards more advanced runners – like the ones who run marathons up Mount Everest.  That means beginners are left out in the cold and don’t really get that much guidance.

Well, I remember being a beginner and knowing how tough starting a beginner running program can be.  That’s why I decided to help beginners hit the ground running – pardon the pun – and get off to a good start.

The Foundation Of Fitness – Nutrition

Before you can start a program, you have to have a good, nutritious diet.  I’ll mention one word – just one word – to you: Carbs.  Carbohydrates are the body’s jet fuel.  Its what keeps you going mile after mile when you want to curl up in bed and watch Saturday morning cartoons.  (Not that there’s anything wrong with that.)

Pasta is probably the best source of carbs that also tastes good.  Rice is another good source, as are any sugars and starches (like potatoes).  Don’t listen to the “no-carb diet”; you need carbs if you have an active lifestyle.  Make sure you get at least your recommended daily allowance, and preferably a bit more.  You can tell you’re not getting enough carbs when you feel sluggish and tired after you start running.

Water is also crucial.  Drink tons of it.  At least 8 quarts a day. You will thank me for it later.  (And yes, drink even if you’re in a cold climate.)

Stretching And Warming Up

Before every run, you want to warm up – a.k.a. do light physical activity to loosen up your muscles, get your heart rate up, and kick-start your brain into releasing hormones and neurotransmitters that will better prepare you for running.  You can jog a half-mile or so, or can do 10-15 minutes of calisthenics.  Then, stretch for a good 15 minutes so you don’t pull a muscle.  Finally, after you run, take a cool down lap of a half-mile.

Getting Started The Right Way

Now, on to the running itself.  As a beginner, you don’t want to overdo it at the beginning.  Your body will hate you with a passion.  Start off slow, running only 30 minutes a session, three days a week (with one day of rest in between).  The goal is just to keep running without stopping.

Once you can run three times a week for 30 minutes without stopping, try to run two miles three times a week, for two weeks.  Then try to run two miles five times a week. You can then add a mile a week, based on how you feel while running the previous week.

Now you have a good start to creating your own beginner running program.  I expect to see you on the streets bright and early, pounding some pavement and working up a good sweat.  You’ll be running marathons up Mount Everest before you know it.

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