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Beginner Running

Jessica S.
Jessica S. Sendmail

What is a good plan for beginners starting to run?

asked almost 2 years ago | Report

Hi, I am looking for a plan for beginner runners to follow when first starting out. I work out but I usually just do arc or elliptical. I have heard about many benefits from running and am in need of a plan to follow. I have a work out buddy who will also be doing this with me. If you have any suggestions please let me know. Thanks so much!

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  • Jennifer W.
    Jennifer W. Sendmail

    I LOVE the couch to 5k plan! It starts you out slowly running and builds up to running 3 miles. Here are a couple of websites that have some more info: http://www.coolrunning.com/engine/2/2_3/181.shtml and http://www.c25k.com/
    There are podcasts that you can download that will tell you when to walk/run and i found these to be very helpful. Let me know if you have any questions as i have completed this program myself!

    answered almost 2 years ago |Report

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  • Michael T.
    Michael T. Sendmail

    There are several couch to 5K plans out there. I started with the one at http://www.coolrunning.com/engine/2/2_3/181.shtml
    I have been running for 3 1/2 years now. Good luck and stay in touch. I'd love to help out where I can.

    answered almost 2 years ago |Report

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  • Piet B.PRO
    Piet B. Sendmail

    http://www.halhigdon.com/spring/Springnovice.htm

    This helped me get into motion. I like the little paragraphs lined up for each day. The first Sunday is 3 miles, but he says you can stop after a mile and a half, walk for a bit, then run again.

    It doesn't matter how slow you run, you are almost certainly running faster than somebody on a couch.

    answered almost 2 years ago |Report

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  • Steve W.
    Steve W. Sendmail

    I used the cool running plan too when I started. I think one of the most important things is not to do too much too soon - you may feel comfortable fitness-wise but if you suddenly run for 20mins five times a week, you're leaving yourself open to injury...
    Good luck, let us know how the plan goes :)

    answered almost 2 years ago |Report

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  • Thesean D.
    Thesean D. Sendmail

    Keep it easy, conversational. As you get stronger go longer. Don't worry about speed until you can run 4-5 days per week for at least 40 minutes each time out. At that point you will have wanted to add another run that goes up to an hour.

    Through this process you'll develop the physiological aspects needed to become an efficient and injury free runner. Also, your connective tissues will have adapted to this increased load, slowly and safely.

    Be patient. Most important, be consistent. Each run is a small deposit in the fitness bank. Slow and steady growth will bring long term health and prosperity. (You'll also find that when you race in a year or two, that your times continue to improve. Meanwhile your less patient comrades will plateau- eating your dust.)

    answered almost 2 years ago |Report

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  • Tom M.
    Tom M. Sendmail

    I used the Runners World Beginning Runners program. It was 4x per week, and I think I pushed it too hard. I'm 45 years old, and was carrying over 50 pounds more than I should, so I probably should've gone much slower than this. After an injury, I went to a sports physical therapist who told me to taper back the runs to 3 days per week for a while. He also told me to do some strength training so my legs could handle it, as my cardio capacity was improving faster than my muscles' ability to take the pounding, and he showed me how to use a rope (or my dog's leash!) to do some stretching.

    Anyway, 8-week Runners World plan, done over a period of maybe 4 months. Very similar to all the other very helpful answers that others have submitted!
    http://www.runnersworld.com/article/0,7120,s6-380-381-386-9397-0,00.html

    answered almost 2 years ago |Report

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  • Quotidianlight
    Quotidianlight Sendmail

    Yep, the Couch 2 5K program got me running without injury and made it a habit. I can't recomment it highly enough.

    answered almost 2 years ago |Report

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