Running for Beginners

Yuri Elkaim, BPHE, CK, RHN
myTreadmillTrainer.com

I love helping beginners get into running. It's a very rewarding process to help someone who can barely run for more than minute (in many cases) and get them to run for longer than they ever thought possible.

But how to start running if you've never been able to in the past or if you're a running beginner? That's a common question I come across very often.

Now, there are really 2 ways to start running. The first involves simply running for as long as you can. If you're newbie, this might be 2 minutes, 5 minutes, or even less?? As you continue to do this 3-4 times per week, you'll eventually be able to run for longer and longer periods of time.

The other (and more effective) method of running training to begin to run is interval training. This type of training involves repeated bouts of high and low intensity runs or walks. For example, a running for beginners program would involve a bout of walking followed by a bout of jogging.

Consider walking for 2 minutes and jogging for 30 seconds. You can then repeat this protocol for as long as you want. For most beginners, I would suggest starting with 15-20 minutes of walking/running to get your body accustomed to running for a longer period of time.

Why Interval Training is Great for Beginning Runners

Interval running is great if you're a beginner because it allows you to run longer because the workout is broken up with periods of recovery (ie. walking).

In our interval example above, 30 seconds of jogging/running with 2 minutes of walking recovery would be repeated 8 times over a period of 20 minutes. That means that you'd be running for 4 minutes! This may not seem like much but if you can't run for more than a minute or two to begin with then that's a huge accomplishment.

As you become fitter, you can then change your intervals so that you are running longer and walking less. Maybe that means running for 1 minute and walking for 2 minutes. Or running for 2 minutes and walking for 2 minutes. There are so many possible interval combinations that you can put to use.

But if you'd like my guidance and motivation to help you get started then why not try Treadmill Trainer volume 1. It's designed for beginning runners and you'll be blown away at easily you'll be running in just a few short weeks. Need more proof? Read the hundreds of testimonials.

Final Thoughts on Running for Beginners

Whichever method of running training you decide to embark upon - actually using a combination of both is best - the key is to make it a consistent habit. I recommend running every other day which means that ideally you should have 3-4 runs per week.

To help you get started running, here's a sample 4-workout plan that you can use:

TTP = Talk test pace = a nice easy pace whereby you can carry a conversation. These runs should start last anywhere from 10 to 20 minutes.

HIIT = interval training. Use the 30 second run: 2 minute walk protocol and repeat for 20 minutes!

Running for beginners has never been this easy!!

Try TWO of our beginner interval walk/jog workouts and see for yourself - absolutely FREE today!

Start running today with just 2 easy runs per week!