Getting started: If you re new

Running Workout for Beginners

Training tip: To fuel up for your workout, have a piece of fruit or an energy bar about 2 hours before you lace up your shoes. An hour later, drink 8 ounces of a sports drink. The drink will ensure that you are fully hydrated, and also that you have sufficient sodium and potassium for a healthy workout.

WEEK 2

Wk Mon Tues Weds Thurs Fri Sat Sun
2
Run & Walk
Run 2 min
Walk 1 min
Repeat 10X
Walk
Walk easy 30 min
Run & Walk
Run 3 min
Walk 1 min
Repeat 7X
Run 2 min
Walk
Walk easy 30 min
Run & Walk
Run 4 min
Walk 1 min
Repeat 6X
Run & Walk
Run 4 min
Walk 1 min
Repeat 6X
Rest

Training tip: Always walk 2 to 3 minutes for a warmup before you begin your workout, and walk another 2 to 3 minutes as a cooldown afterward. Don't stretch before running. Save it for after your workout or in the evening while you're watching TV.

WEEK 3

3
Run & Walk
Run 5 min
Walk 1 min
Repeat 5X
Walk
Walk easy 30 min
Run & Walk
Run 5 min
Walk 1 min
Repeat 5X
Walk
Walk easy 30 min
Run & Walk
Run6 min
Walk 1 min
Repeat 4X
Run 2 min
Run & Walk
Run 6 min
Walk 1 min
Repeat 4X
Run 2 min
Rest

Training tip: Hold your arms comfortably at your sides while running, aiming for maximum relaxation. Bend them 90 degrees at the elbows, and move them forward and back at your waist. Bend your fingers into a relaxed grasp, and don't let your hands sway back and forth across the middle of your torso.

WEEK 4

4
Run & Walk
Run 8 min
Walk 1 min
Repeat 3X
Run 3 min
Walk
Walk easy 30 min
Run & Walk
Run 9 min
Walk 1 min
Repeat 3X
Walk
Walk easy 30 min
Run & Walk
Run 10 min
Walk 1 min
Repeat 2X
Run 8 min
Run & Walk
Run 11 min
Walk 1 min
Repeat 2X
Run 6 min
Rest

Training tip: In hot, sunny weather, wear sunscreen, sunglasses (to relax your facial muscles), and a visor or cap to keep the sun off your face. Expect to run slower in particularly hot, humid weather, and take more walking breaks as necessary. Run in the early morning or late evening if you can.

WEEK 5

5
Run & Walk
Run 12 min
Walk 1 min
Repeat 2X
Run 4 min
Walk
Walk easy 30 min
Run & Walk
Run 13 min
Walk 1 min
Repeat 2X
Run 2 min
Walk
Walk easy 30 min
Run & Walk
Run 14 min
Walk 1 min
Repeat 2X
Run & Walk
Run 15 min
Walk 1 min
Run 14 min
Rest

Training tip: On occasion, skip your running and walking workout and do a cross-training workout instead. Bike for 30 to 40 minutes, try the elliptical trainer in a gym, or join a circuit weight-training class. The break from running will refresh you, and you'll learn new skills while developing new muscles.

WEEK 6

6
Run & Walk
Run 16 min
Walk 1 min
Run 13 min
Walk
Walk easy 30 min
Run & Walk
Run 17 min
Walk 1 min
Run 12 min
Walk
Walk easy 30 min
Run & Walk
Run 18 min
Walk 1 min
Run 11 min
Run & Walk
Run 19 min
Walk 1 min
Run 10 min
Rest

Training tip: Running is a great way to build strong bones, but you also need plenty of calcium-1, 000 milligrams a day, or 1, 500 milligrams if you're over age 50. Drink a glass or two of low-fat milk per day, or enjoy a cup or two of low-fat yogurt or cottage cheese. Dark green, leafy vegetables are another great calcium source.

WEEK 7

7
Run & Walk
Run 20 min
Walk 1 min
Run 9 min
Run & Walk
Run 20 min
Walk 1 min
Run 9 min
Run & Walk
Run 22 min
Walk 1 min
Run 7 min
Walk
Walk easy 30 min
Run & Walk
Run 24 min
Walk 1 min
Run 5 min
Run & Walk
Run 26 min
Walk 1 min
Run 3 min
Rest

Training tip: Beginning runners often develop shin splints or sore knees. These pains should pass quickly if you treat them immediately with ice packs after your workouts. Put a bag of frozen peas on your shins or knees for 15 minutes. If the pain persists, take several days off before beginning your training program again.

WEEK 8

8
Run & Walk
Run 27 min
Walk 1 min
Run 2 min
Walk
Run 20 min
Walk 1 min
Run 9 min
Run & Walk
Run 28 min
Walk 1 min
Run 1 min
Walk
Walk easy 30 min
Run & Walk
Run 29 min
Walk 1 min
Run & Walk
Run 30 min
Rest

Training tip: For clean air and healthy lungs, try not to do your workouts at the side of a busy street or during rush-hour traffic. Find low-traffic streets where any exhaust will be dispersed quickly. Even better, as often as possible, try to run in greenbelts-in parks, on bike trails, around reservoirs, and the like. Success may come quickly to you as a beginning runner, but the race is never won. Run for life.

* * *
Runner's World's complete guide for those new to running. The Starting Line has information and tips for those thinking about starting to run to those who have already taken the first steps.

Source: www.runnersworld.com


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Running Part 2 For Beginners - Lose The Weight.
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Running Tips for Beginners
Running Tips for Beginners
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