Beginner's Guide to Running

Want to lose a bit of weight or whip into shape? Starting a running program is the ideal solution!

David Dack is a runner and an established author on weight loss, motivation and fitness. He gives us some great tips to get you up and running in less than four weeks without risking injury or burnout.

1. Walk First


Start with 20- to 25-minute walk three times a week for the two to three first weeks. Walking gets you started on the fitness path and help you build the exercise habit into your daily life.

Walking boosts your metabolism levels for shedding the extra pounds, and gets your body prepared for the demands of running by strengthening running-specific muscles and boosting lung power.

2. Walk-Run-Walk


Add run intervals to your walking program by following a walk-run-walk pattern. The combo helps you build cardiovascular power without running the risk of injury or burnout.

Start with alternating one minute of easy running with two minutes of walking. The length and intensity of each interval depends, for the most part, on your fitness level and training goals. As a result, make sure to adjust the walk-run-walk to your own needs and capacity.

3. Add Time


Keeping your focus on running time helps you keep a steady pace from start to finish. Therefore, make sure to increase the length of your running segments each week until you’re able to run straight for 20-30 minutes non-stop and without much huffing and puffing.

Most beginner runners reach this point after four to six weeks of training. If you find yourself struggling to get there, just keep your training consistent and you’ll eventually be able to run for a half an hour with ease.

4. Make It Fun


Most newbie runners won’t stick with their training resolutions for long if it isn’t fun. Find out what motivates you the best; maybe it’s music, a weight loss goal, an inspirational person etc.

Instead of running solo, peer up with workout buddy and see your consistency and performance soaring as a result.

Reward yourself for the hard efforts as doing so helps your brain associate good feelings with the gut-busting miles. Just don’t reward yourself with junk food or unproductive behaviors.

For more exercise tips and advice, check out our Health Section to get you motivated!

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