Why should I start running from scratch?
If you are here it’s because you want to start running or are considering it! This is our guide to start running from scratch for beginners.
Great work for taking this step because starting running is a great idea for many reasons.
Here are a few of the benefits of running:
1. 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. 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.
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.
3 Month plan to start running from scratch for beginners
Month 1: Your only goal is to establish a Routine
In the first month, your goal is to establish a routine of running regularly. Here’s what you can do:
**Week 1**
– Start with a walk: Begin with a 10-15 minute brisk walk, followed by a few stretches to warm up.
– Short runs: Run for 1 minute, walk for 1 minute, and repeat this for 20 minutes.
– Cool-down: Finish with a 5-minute walk and some light stretching.
**Week 2**
– Increase duration: Run for 2 minutes, walk for 1 minute, and repeat this for 25 minutes.
– Rest day: Take one day off during the week to recover.
– Cool-down: Finish with a 5-minute walk and some light stretching.
**Week 3**
– Gradually increase running time: Run for 3 minutes, walk for 1 minute, and repeat this for 30 minutes.
– Rest day: Take one day off during the week to recover.
– Cool-down: Finish with a 5-minute walk and some light stretching.
**Week 4**
– Running more: Run for 5 minutes, walk for 1 minute, and repeat this for 35 minutes.
– Rest day: Take one day off during the week to recover.
– Cool-down: Finish with a 5-minute walk and some light stretching.
Month 2: Time to increase your endurance and pace
In the second month, as well as building on the habit of running the goal is to increase your endurance and pace gradually. Here’s what you can do:
**Week 5**
– Increase the duration of your run: Run for 10 minutes, walk for 1 minute, and repeat this for 40 minutes.
– Increase the pace gradually: Try to run a little faster than you have been running.
– Rest day: Take one day off during the week to recover.
– Cool-down: Finish with a 5-minute walk and some light stretching.
**Week 6**
– Introduce intervals: Run for 1 minute at a faster pace, walk for 1 minute, and repeat this for 45 minutes.
– Rest day: Take one day off during the week to recover.
– Cool-down: Finish with a 5-minute walk and some light stretching.
**Week 7**
– Increase the pace further: Run for 2 minutes at a faster pace, walk for 1 minute, and repeat this for 50 minutes.
– Rest day: Take one day off during the week to recover.
– Cool-down: Finish with a 5-minute walk and some light stretching.
**Week 8**
– Increase the duration of your run: Run for 30 minutes straight.
– Increase the pace further: Run a little faster than you have been running.
– Rest day: Take one day off during the week to recover.
– Cool-down: Finish with a 5-minute walk and some light stretching.
Month 3: Improve your strength and Stamina
In the third month, the goal is to improve your strength and stamina, so you can run longer and faster. Here’s what you can do:
**Week 9**
– Introduce hill runs: Find a hill and run up it, then walk down it, and repeat this for 30 minutes.
– Rest day: Take one day off during the week to recover.
– Cool-down: Finish with a 5-minute walk and some light stretching.
**Week 10**
– Increase the duration of your run: Run for 45 minutes straight.
– Rest day: Take one day off during the week to recover.
– Cool-down
How do I stay motivated when I start running from scratch?
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 miss a day of running. Don’t let this discourage you, and remember that progress is rarely linear. Remember
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 I start running from scratch!
When you start running from scratch for beginners 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. 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 that you very rarely feel worse after a run!
Do everything you can to increase your chances of having a great run tomorrow and over the three month plan. Good luck as you start running from scratch for beginners.