Get Running: 4 Week Beginners Guide

The E word has made a pretty regular appearance on CGD lately – exercise. Exercise has an abundance of benefits that you can tap into for nothing and with the London Marathon ballot opening this week for next years dreamers, running is the talk of the net right now.

Thursday is gymday! #fitgirl #healthy #gymday
Photo: weheartit

We’ve decided to put together an easy 4 week get-started guide for beginners to give any aspiring runner a helping hand. So lace up your trainers and dust off your finest leggings, here we go.

Week 1 – Start small. If you’re starting from no running experience at all getting outside is the first hurdle. Go for a walk for around 30 minutes and once you’re comfortable you can build from there. Walk every other day and if you feel comfortable enough try running for 30 seconds then walking for 2 minutes and repeating.

Week 2 – Build It Up. You’re fitness will already be improving by now. Keep your routine to every other day but build up your running time. Try running for 2 minutes then resting for 2. If you can do more, do it, but don’t push yourself too hard too soon. Your ability to run will improve quickly, but only if you let your body adapt and don’t break it in week 2!

Week 3 – Less Walking. Now it’s time to reduce your walking time a little more. Try running for 4 or 5 minutes and walking for 1. Running the same route is a great way to see how much you are improving, target a certain landmark or lamp post to run past then push a little bit further.

Week 4 – More Running! Be proud of yourself for getting to week 4. You should be in a pretty good routine by now and already feeling the benefits of getting outdoors to exercise! Continue to gradually increase your running and decrease your walking time. By week 4 go for 6 or 7 minutes running then walk for 1 to 2 minutes.

I’m sure you can see how this continues…gradually increasing your running minutes will mean you get fitter without risking over-straining your muscles and will reduce risk of injury. By 8 weeks you should be able to run a full 30 minutes!

Remember to consult your doctor before starting any new exercise regime.

R x

Featured Photo: Weheartit

5 Comments
  1. I cannot run in public. I feel so conscious. Maybe because I live in the Middle East. But I don’t think I could run in public even if I moved somewhere else.

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  2. This was a great little reminder that it doesn’t have to come all at once.. I’ve started doing this sort of interval training recently on the gym treddie and wasn’t sure if it was the right way to progress.. Regardless its a good way not to feel totally overwhelmed..

  3. Running isn’t for everyone and starting out smart is vital. Also, the right gear is also important; a lot of women don’t pay attention to their running shoes and end up with a lot of pain. Very useful guide!

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