How to start running from scratch
You want to give running a go – what great news! We are here to help you make running pain and injury free and rewarding and help you understand exactly how to start running from scratch. This is our simple and easy to follow how to’ guide: how to starting running from scratch for beginners. You can do it. Everyone starts somewhere. We have done it, and you can too.
Later in this article we also have a free beginners running plan which you can follow to help you on your way. By deciding to start running you are making a great decision for your body and mind. Running is a long term journey – it’s not something you try and can do right away. But in the next 10 weeks we can get you firmly on the right running track, and on week 10 you will be able to run for 45 minutes.
But before we start on the training tips- here are a few of the well researched benefits of running to keep you motivated and inspired on your running journey.
1.Running improves cardiovascular health: Running is a cardiovascular exercise that can improve the health of your heart and lungs. It increases your heart rate and breathing rate, which can help strengthen your heart and lungs.
2. Running helps with weight loss: Running is a great way to burn calories and lose weight. It can help increase your metabolism and reduce body fat. If you’re wondering how to start running when out of shape, the running plan for beginners below will work for you. It starts with walking, so it is fine for you. If you have ongoing health issues of any type do make sure you speak to a health professional before commencing any kind of running programme – including a beginner one like this. Just check in with them before that first run to make sure.
3. Reduces stress and anxiety: Running can be a great stress reliever. It releases endorphins, which are natural feel-good chemicals that can improve your mood and reduce stress and anxiety.
4. Increases bone density: Running is a weight-bearing exercise that can help increase bone density, which is important for reducing the risk of osteoporosis.
5. Boosts immune system: Regular exercise, including running, can help boost your immune system and reduce the risk of illness.
6. Improves overall fitness: Running can improve your overall fitness level, including your endurance, strength, and flexibility.
How to start running as a beginner without getting injured
If you want to avoid injury when setting out on your running journey (we are sure you do!) there are three things you need to remember.
- Don’t run too fast.
- Don’t run too far.
- Don’t run too often.
It really is that simple. Our running plan is designed to build speed and distance very gradually to avoid injury.
If you stick to those three maxims when you start running from as a beginner, you are giving your body and running the very best chance. Because as a beginner your body – your muscles, bones, ligaments – aren’t yet used to the impact that running causes. They will get stronger as the months pass don’t worry, and we have designed a special beginner 10 week running plan to reduce your chance of injury by using walking and running, including plenty or rest and building up gradually.
10 week beginner running plan – start running from scratch
Bookmark this page for your easy to follow ‘start running plan’ for the next 10 weeks. It is broken down month at a time – with a new focus for each month and a new run plan for each week. To keep it nice and simple we have one run workout for you to follow each week of the beginner running plan. You have got this!
Tips for following the injured runner free beginner running plan:
Throughout this beginner running plan, your one goal is to establish a routine of running regularly and steadily. This doesn’t need to be fast and it doesn’t need to be far.
We recommend running a maximum three sessions per week as a maximum as your body will need rest. If you are experiencing significant fatigue then only run twice a week.
Likewise if the increase in running time is too much, you can repeat a week until it feels comfortable. Taking it steady is key to preventing sustaining a running injury or any other issues, so don’t get frustrated at this stage – just listen to your body and know it is building it’s strength in the legs, muscles and heart.
How do I stay motivated when I start running?
Here are some tips to help you stay motivated on your 3-month running plan:
1. Set realistic goals: the goals on the plan we have suggested are achievable and realistic, so you can experience a sense of accomplishment as you progress.
2. Track your progress: Keep a record of your runs and distance covered. Seeing how far you have come can be a great motivator and the Journal of Applied Sport Psychology found that tracking progress can help athletes stay motivated and improve their performance. Make a note in your phone or in a journal – you won’t believe how far you progress in a short time.
3. Find a running buddy: Having a running partner can be motivating and make the experience more enjoyable. You can also hold each other accountable for sticking to your plan. And there’s research to back this up! A study published in the Annals of Behavioral Medicine found that having a workout partner can increase motivation and adherence to exercise programs – so have a think who might like to join you in this adventure?
4. Mix it up: To keep things interesting, try different routes, terrains, or music playlists. This can make your runs more enjoyable and prevent boredom. See what helps you enjoy the runs!
5. Reward yourself: Celebrate your progress by treating yourself to something you enjoy, like a massage or a favorite meal.
6. Remember why you started: Keep in mind why you wanted to start running in the first place. Whether it’s for health reasons or to relieve stress, reminding yourself of your purpose will help you stay committed.
7. Don’t be too hard on yourself: It’s normal to have bad runs, or runs that feel very difficult or to miss a day of running whatever stage of your running journey you are at. Don’t let this discourage you, and remember that progress is rarely linear.
By following these tips, you can stay motivated and committed to your 3-month running plan. Good luck!
Our top tips to stick to a plan when you start running from scratch – for beginners!
When you start running from scratch it can be very tough to stay motivated, to believe you’re going to improve and to keep going. So these are our top tips for how to get your head in the right space and what physical steps you can take to get you on track for success.
1. Tip one in how to start running from scratch: Plan your next run: Decide when and where you will run. This can help you stay committed and avoid last-minute excuses.
2. Lay out your running clothes and gear: Prepare everything you need for your run, such as your shoes, socks, and water bottle. This can save time and help you get out the door faster. Lie it next to your bed or by the front door – wherever you will see it.
3. Get enough sleep: Aim to get 7-8 hours of sleep to feel rested and energized for your run.
4. Eat a healthy meal: Fuel your body with a balanced meal that includes carbohydrates, protein, and healthy fats. This can give you the energy you need to complete your run.
5. Hydrate: Drink plenty of water throughout the day to stay hydrated for your run.
6. Visualize success: Imagine yourself completing your run and feeling proud of your accomplishment. It is a truth universally acknowledged that you very rarely feel worse after a run!
Final tips – how to start running from scratch.
You wanted to learn how to start running from scratch. We have aimed to equip you with the tools and advice to being your running journey.
By following a plan and planning your runs you are doing everything you can to increase your chances of getting out there, making progress and having great runs over these 10 weeks.
As ever we advise that you listen to your body and add more rest when needed. You don’t need to conquer the world in these first weeks, the key is to keep moving, enjoy it and avoid running injuries whilst your body grows stronger.
Stick with it and the three sessions we suggest a week will transform your running and your well-being. Good luck as you start running from scratch for beginners.