Everyone knows how to run and this is why this activity is considered to be the most accessible type of exercise that comes with little to no cost. Just about anyone today will be able to start running at any given time when the need calls for them to do so. With that being said, if you are planning on running for long periods of time or are is thinking about joining a marathon, you will need to prepare body for the activity ahead. Let us help guide you through with a 10 week beginners running program to help get you started with your exercise.
Getting Your Body Ready
It is important to note that conditioning plays a huge role when running especially if you are covering longer distance. The start of your beginners running program consist of proper condition and developing a strong core. For that matter, you will be spending the first few weeks in getting your body accustomed to running. This is very important especially if you are not a seasoned veteran as you will need to take it slow at first until you are fully prepared. A 30 minute running exercise for three days a week for weeks 1 and 2 is ideal to help you jumpstart the activity. Alternate between walking and running but avoid pushing yourself to avoid injuries or strain. Just like any exercise activity, it is imperative that you don’t forget to stretch and warm your bodies up. Doing so will prepare your body to gradually pump up their heart rate and circulation which in turn loosen the joints and increase blood flow to the muscles. You should note take warm up exercises lightly or for granted as this will also definitely go a long way in reducing the likelihood of injuries.
Week 3 and 4
With your body getting accustomed to running, weeks 3 and 4 should be focused on slowly increasing your load. You don’t want to drastically change your running routine but instead go for small and little improvements. For instance, instead of running 3 days a week, start adding another day for weeks 3 and 4. With that being said, it is important to note that not everyone has the time and leisure to spend as they have their work and other related activities. If you fall under this category having a busy schedule and no extra day for exercise, then you may want to consider increasing the time you spend running. Increase your beginner running program by a couple of minutes. Your 30 minute run a few weeks ago should be 35 to 40 minutes on weeks 3 and 4.
Week 5 and 6
As mentioned earlier, your running exercise should increase as the weeks progressed. The same can also be said during weeks 5 and 6 of your beginner running program. Increasing your activity is necessary as your body will slowly adapt to the amount exercise that you’ve spent a couple of weeks ago. In fact, it takes 3 to 6 weeks for your body to become accustomed to an exercise program. During such cases, a new exercise regimen may be necessary as this is the perfect time for you to start increasing the amount of your activity again increasing the workout intensity in the process. Consider upping the activity by adding an extra day to your running. Aim for 5 days a week with the same warm up exercises that you have done before. Strength work is also fundamental as this helps you build as strong core for the upcoming weeks ahead. Among the exercise activities that you can integrate includes squats, speed skaters, long jumps, bird dogs, lunges, one-legged heel raise, one-legged hops, planks, clam shells, side shuffles as well as burpees.
Weeks 7 and Beyond
Weeks 7 and above you will have little changes to your workout routine. Aim for 5 days of running exercise gradually increasing them the time you spend running over walking. The ideal pace is to spend 9 minutes running and 1 minute walk alternating between them for 30 minutes.
The final week is the most important week as you ready yourself for the completion of your beginner running program. Consider running at a talking pace for 30 minutes while monitoring your pulse rate and maintaining it from 140 to 160. You can do this by wearing a heart monitor rate while running which helps keep track of your pace for the entire duration of the activity. If you are able to achieve this pace, fun runs and marathons will be a cake walk to you. This in turn makes it possible for you to choose cover longer distances with minimal effort.
The Importance of Finding the Right and Proper Rest
A beginner’s running program is not complete when food is not covered. Food is our main energy source which allows us to run in an effective and efficient manner. Carbohydrates are considered to be one of the most important nutrients for runners. A carb-based diet is ideal especially because these foods are light and easy to digest. This in turn makes runners feel full without feeling heavy with the food that they ate. For a carb-based meal, consider adding bananas, oats, pure peanut butter (without additives), broccoli, plain yogurt, dark chocolate, whole grain pasta, coffee as well as potatoes. If you are planning on making some changes to your diet, you may want to consider getting in touch with your doctors or a dietician in order to avoid having any problems or issues later along the way. These individuals will also be able to provide you with good alternatives to carb-based meals to help expand your options.
Just like food, rest also goes a long way in helping you find success with your running exercise. Proper rest gives your body the time to recover avoiding breakdowns. Having a rest or easy day with your training greatly reduces the risk of injuries such as tendonitis and stress fractures.