How to Start Running
An 8 Week Guide
How to start running? I am excited just thinking about your journey and remembering my first running steps.
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I ran on the treadmill at the gym sometimes but the first time I decided to put on some sneakers and go for a run outside was quite exhilarating and a little scary too. It was February, that time of the year when it feels like the cold has settled in for good and will never go away!
I always had a problem with wheezing and shortness of breath when I ran as a kid, especially in the cold so I was a little afraid to try it as an adult. I was also a little embarrassed because I was teased when I was a kid about my big hips, and the fear of being laughed at as I ran swinging my hips down the street was a little overwhelming.
But I will never forget that first outdoor run. I made it 10 blocks in the cold and then had to turn around and come home. It took me half an hour just to catch my breath, but it felt so good. And the next time I went out there, I went a little farther and a little farther until by April I was running 4 miles.
Such good times. You are at that stage where you are just starting to fall in love and I am so excited for you and the journey that lies ahead for you.
Before we get started with an actual plan on how to start running, you might check out these beginner running tips.
Also before we even consider how to start running or any exercise plan, you should always check with your doctor and make sure you are healthy enough to exercise.
And now the exciting part, the running plan! Here is an 8 Week Plan on how to start running.
Good luck and happy running!
How to Start Running 8 Week Plan at a Glance
| Week | Mon | Tue | Wed | Thu | Fri | Sat | Sun |
|---|---|---|---|---|---|---|---|
| 1 | 20 min x-training |
30 min run/walk intervals | 20 min x-training | 30 min run/walk intervals | rest | 30 min run/walk intervals | rest |
| 2 | 20 min x-training | 40 min run/walk intervals | 20 min x-training | 40 min run/walk intervals | rest | 40 min run/walk intervals | rest |
| 3 | 20 min x-training | 40 minute run/walk intervals | 20 min x-training | 40 minute run/walk intervals | rest | 40 min run/walk intervals | rest |
| 4 | 20 min x-training | 40 minute run/walk intervals | 20 min x-training | 40 minute run/walk intervals | 20 min x-training | 40 minute run/walk intervals | rest |
| 5 | 20 min x-training | 42 min run/walk intervals | 20 min x-training | 42 min run/walk intervals | 20 min x-training | 42 min run/walk intervals | rest |
| 6 | 20 min x-training | 46 min run/walk intervals | 20 min x-training | 46 min run/walk intervals | 20 min x-training | 46 min run/walk intervals | rest |
| 7 | 20 min x-training | 45 min run/walk intervals | 20 min x-training | 45 min run/walk intervals | 20 min x-training | 45 min run/walk intervals | rest |
| 8 | 20 min x-training | 50 min run/walk intervals | 20 min x-training | 50 min run/walk intervals | 20 min x-training | 50 min run/walk intervals | rest |
How To Start Running Detail Plan
X Training
On x training days we are going to get in a good strength training and cross training workout with this Jillian Michael's 30 Day Shred DVD.
You will need an exercise mat
Rest Days
Rest days are important because they help with recovery. Take it easy and give your muscles a chance to rebuild themselves so you can feel revived and stronger when it's time for your next run.
Run / Walk Interval Days
I'm a big fan of the run/walk interval because the walk breaks give me a chance to recover and then I can run harder. This allows me to pace myself, especially on longer runs.
Week 1
Power walk 5 minutes to warm up. Then we are going to start with run / walk intervals of 1 minute running, one minute walking. Do this for 20 minutes, ending with 5 minutes of walking to cool down. Take 5 minutes and stretch it out. Here are some good stretches for runners.
Week 2
Power walk 5 minutes to warm up. This week we are going to stick with intervals of one minute running, one minute walking, but now we are going to do this for 30 minutes followed by 5 minutes of walking to cool down. End with 5 minutes of stretching.
Week 3
Power walk 5 minutes to warm up. This week we are going to run 2 minutes and walk for one minute. Do this for 30 minutes, then power walk for 5 minutes to cool down. Then don't forget to stretch it out.
Week 4
This week, we added an extra day of cross training and we don't want to move to fast, so we're gona stick with the same run /walk intervals as we did in week 3.
Week 5
Power walk 5 minutes to warm up. Now we are going to run 3 minutes, walk 1 minute for 32 minutes, then cool down with a 5 minute walk. Stretch.
Week 6
Power walk 5 minutes to warm up. We're going to stick with the 3:1, but we're going to add one extra interval this week. So we will run/walk for 36 minutes. Cool down with a 5 minute walk, then stretch it out.
Week 7
Power walk 5 minutes to warm up. This week we are graduating to a 4:1 run/walk interval. Do this for 35 minutes. Cool down 5 minutes, stretch it out.
Week 8
Power walk 5 minutes to warm up. We're going to finish off this 8 week plan with a steady 4:1 run walk for 4 minutes. Power walk 5 minutes to cool down. Stretch it out.
Congratulations!
You have now completed the 8-week how to start running plan. You can run for 4 minutes with a 1 minute walk break for 40 minutes. You have a well balanced workout plan, with three days a week of running and three days a week of cross-training, strength training (those squats are really good for strengthening your runners' legs) and abs.
You are avoiding injury by taking walk breaks, making sure to warm up before your run and cool down after and stretching those muscles after every workout to help with recovery.
You can go wherever you want from here. Some people stick with a run/walk their entire running life. You can play around with what kind of intervals work best for you.
I stuck with the 4:1 for a couple years before I started pushimg myself towards a 10:1. But I know I will always need that walk break. You'll figure out what works best for you.
You can now work on increasing your mileage, your pace, your running intervals, a combination of these, whatever you like.
Enjoy your new found love of running and check out these tips on how to start running successfully.
