Have you made the big decision to start running, but don't know quite where to begin? Most new runners find that it's very helpful to follow a program or a plan for the first several months. Having a plan can help you to maintain a high level of motivation, yet keep you from going overboard at the same time. The main purpose of a running plan is to prevent you from trying to run too much, too fast, or too far. If you over-do it, the result can be much worse than just a few sore muscles. You could burn out and stop running altogether, or even worse, end up with an injury.
Running Plan Guidelines
A good running plan for beginners should follow the following principles:
Run 3 times per week (allow a rest day between runs)
Run at a slow pace (you should be able to hold a conversation and run at the same time)
Alternate periods of walking and running
Increase workout time very gradually each week, eventually to about 45 minutes
If you don't want to follow a strict training program, that's fine too. You will still make progress if you stick to the guidelines above. However, there are many excellent starter plans available online, so it's likely that there is one out there that works for you.
The First 3 Weeks
It's important to really focus on the first three week of your new running program. It takes at least three weeks to develop a new habit. Over time, your body and mind get accustomed to your new routine and will adapt. It gets easier to run and easier to stick to your routine. You may even start looking forward to it!
So take the extra time and energy at the beginning to get out the door and establish your new good habit. Before you know it, it will become a normal part of your life and you will start noticing the benefits.
Keep Motivated
There are many ways to stay motivated and lots of people can help you. Here are a few running tips to get you started:
Connect with other runners online, on running blogs and forums. You might even be inspired to start your own running blog!
Run with a partner. You will be amazed at the help and support you can give each other.
Sign up for a race. It's not too soon, so do it now! There's nothing like an upcoming race to get you out hustling out that door.
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You can find more running tips here at Running Tips 4 All. So just remember: Take it slow and easy, keep on going, and don't forget to have fun. Happy running!
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