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Whether it’s the beginning of a new year, a new month, or a new season, we love to make new plans and resolutions. Though, we’ve no doubt found ourselves in an unexpected time of uprooted plans, schedules, and even normalcy. You may be finding it hard to adjust to this particular version of “new,” but we’ve got just the thing to get you inspired and energized again, even under stay-at-home orders! So we’re sharing our popular “Beginner’s Guide to Running,” featured in our TREASURE issue.

Let’s ease into a new activity that will provide immediate benefit—not just physical, but mental and emotional rejuvenation as well. We’ll take a  long-distance view and shift our goals from lofty achievements to simply getting started and doing the next thing. Beginning anything new can feel intimidating, so we’ve created this guide with success in mind. Each day contains its own new goal and achievement—each one inspiring and realistic while yielding notable progress.

Maybe it’s your first time or maybe you’ve begun and quit a hundred times before. Let’s start fresh together. Take it slow, steady, one day at a time, and be sure to cover yourself in plenty of grace.

This time, you’ve got this!

FIRST THINGS FIRST

Gear | Sure the professional running gear looks awesome, but it really isn’t necessary. Remember, we’re playing the long game, so there’s plenty of time to invest in nicer clothes, shoes, and accessories as we progress. For now, try to use what you have. Select shorts or athletic pants and a shirt made from lightweight materials that can breathe and feel comfortable. Grab your best pair of socks and running shoes, and maybe a pair of earbuds to accompany (and distract) you with tunes or your favorite podcast, and hit the trail (or sidewalk). Once running has become a true habit, consider purchasing gear that may offer more support, comfort, or handy extras.

Stretch Properly | Always start your training with a proper warm-up and finish with a cool-down to avoid muscle injury. A light walk or jumping jacks can warm your muscles for stretching. Take unhurried time to stretch well. After training, bring your heart rate back down slowly by ending with a cool-down walk and final stretch.

Listen to your Body | If you have pain, stop training and wait until you’ve recovered to begin again. Be sure your doctor has approved you for exercise before starting a new regimen. Always schedule breaks into your training—your body needs days of rest. Be careful not to overdo it on days you’re feeling extra motivated. Continue to approach things steadily to avoid burnout.

Stay Inspired | Running can be done any time and place, so try changing the scenery to stay inspired. Research local trails, parks, or even try running through your downtown area or a pretty neighborhood you’ve always admired. Also, try different times of day to see what you may enjoy most. Have a hard time staying disciplined? Invite a friend to join you and hold each other accountable. Consider keeping a journal, jotting down notes from each training day. When you need a boost, look back through to see how far you’ve come—celebrate your improvement!

Hydrate and Fuel | Drink a glass of water about 15-20 minutes before running, but try not to eat too much shortly before or right after. Finish with a small snack to stimulate recovery. Continuing to stay hydrated throughout the day will help you avoid overeating and keep your body energized for training.

 
LET’S DO THIS!

This beginner’s build-up program affords a slow and steady approach toward establishing a rooted habit. While this has proven successful for many, there are also a lot of other plans readily available—find one that works best for your schedule and capability and just get started. Ease your way into an active healthy lifestyle and enjoy the lasting benefits. We’re cheering you on!

DOWNLOAD OUR FREE PRINTABLE RUNNING GUIDE CHECKLIST

WEEK 1

Day 1 | 20 minutes of walking at a moderate to fast pace

Day 2 | 20 minutes of walking at a moderate to fast pace

Day 3 | 25 minutes of walking at a moderate to fast pace

WEEK 2

Day 1 | 25 minutes of walking at a moderate to fast pace

Day 2 | 30 minutes of walking at a moderate to fast pace

Day 3 | 30 minutes of walking at a moderate to fast pace

WEEK 3

Day 1 | 2 minutes of walking, 2 minutes of running, repeat 5 times

Day 2 | 2 minutes of walking, 3 minutes of running, repeat 4 times

Day 3 | 2 minutes of walking, 2 minutes of running, repeat 5 times

WEEK 4

Day 1 | 2 minutes of walking, 3 minutes of running, repeat 4 times

Day 2 | 2 minutes of walking, 4 minutes of running, repeat 3 times

Day 3 | 2 minutes of walking, 3 minutes of running, repeat 4 times

WEEK 5

Day 1 | 2 minutes of walking, 4 minutes of running, repeat 3 times

Day 2 | 2 minutes of walking, 5 minutes of running, repeat 4 times

Day 3 | 2 minutes of walking, 4 minutes of running, repeat 3 times

WEEK 6

Day 1 | 2 minutes of walking, 5 minutes of running, repeat 4 times

Day 2 | 3 minutes of walking, 7 minutes of running, repeat 3 times

Day 3 | 2 minutes of walking, 5 minutes of running, repeat 4 times

WEEK 7

Day 1 | 2 minutes of walking, 7 minutes of running, repeat 3 times

Day 2 | 3 minutes of walking, 8 minutes of running, repeat 3 times

Day 3 | 2 minutes of walking, 7 minutes of running, repeat 3 times

WEEK 8

Day 1 | 2 minutes of walking, 8 minutes of running, repeat 3 times

Day 2 | 3 minutes of walking, 9 minutes of running, repeat 3 times

Day 3 | 2 minutes of walking, 8 minutes of running, repeat 3 times

WEEK 9

Day 1 | 2 minutes of walking, 9 minutes of running, repeat 3 times

Day 2 | 3 minutes of walking, 10 minutes of running, repeat 2 times

Day 3 | 2 minutes of walking, 9 minutes of running, repeat 3 times

WEEK 10

Day 1 | 2 minutes of walking, 10 minutes of running, repeat 2 times

Day 2 | 3 minutes of walking, 12 minutes of running, repeat 2 times

Day 3 | 2 minutes of walking, 10 minutes of running, repeat 2 times

WEEK 11

Day 1 | 2 minutes of walking, 12 minutes of running, repeat 2 times

Day 2 | 2 minutes of walking, 14 minutes of running, repeat 2 times

Day 3 | 2 minutes of walking, 12 minutes of running, repeat 2 times

WEEK 12

Day 1 | 2 minutes of walking, 15 minutes of running, repeat 2 times

Day 2 | 1 minute of walking, 10 minutes of running, repeat 3 times

Day 3 | 30 minutes of running

1 comment
  1. Love this – great detail and easy to follow. Thanks so much always for your continued insightful messages, encouragement and support.

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