Running for people who can't run!
The stretch in the evenings makes you want to make the most of the brighter days and get outside.
Everywhere you look there are people out walking, jogging or generally looking very healthy, and it can be pretty daunting to know how to get started. Luckily there are plenty of great resources out there to help people take the first steps.
The biggest tip for beginner runners is to start small, you don’t need to go out and complete a marathon your first time out. In fact by choosing a good training plan you can slowly increment the distances you run to get to your goal distance in a safe and healthy way. By committing to a training plan you also create the incentive to make running a long term habit.
One of the most ubiquitous beginner running plans out there is the infamous Couch to 5km (C25K). C25K, is a fantastic program that's been designed to get just about anyone from the couch to running 5 kilometers or 30 minutes in just 9 weeks.
The Couch to 5km Training Programme
Week 1 Brisk 5 minute walk, then alternate 60 seconds of running and 90 seconds of walking, for a total of 20 minutes. Repeat 3 times
Week 2 Brisk 5 minute walk, then alternate 90 seconds of running with two minutes of walking, for a total of 20 minutes. Repeat 3 times
Week 3 Brisk 5 minute walk, then two repetitions of 90 seconds of running, 90 seconds of walking, 3 minutes of running and 3 minutes of walking. Repeat 3 times
Week 4 Brisk 5 minute walk, then 3 minutes of running, 90 seconds of walking, 5 minutes of running, two-and-a-half minutes of walking, 3 minutes of running, 90 seconds of walking and 5 minutes of running. Repeat 3 times
Week 5 Workout 1: Brisk 5 minute walk, then 5 minutes of running, 3 minutes of walking, 5 minutes of running, 3 minutes of walking and 5 minutes of running.
Workout 2: Brisk 5 minute walk, then 8 minutes of running, 5 minutes of walking and 8 minutes of running.
Workout 3: Brisk 5 minute walk, then 20 minutes of running with no walking.
Week 6 Workout 1: Brisk 5 minute walk, then 5 minutes of running, 3 minutes of walking, 8 minutes of running, 3 minutes of walking and 5 minutes of running.
Workout 2: Brisk 5 minute walk, then 10 minutes of running, 3 minutes of walking and 10 minutes of running.
Workout 3: Brisk 5 minute walk, then 25 minutes of running with no walking.
Week 7 Brisk 5 minute walk, then 25 minutes running. Repeat 3 times
Week 8 Brisk 5 minute walk, then 28 minutes of running. Repeat 3 times
Week 9 Brisk 5 minute walk, then 30 minutes of running. Congratulations!
Some Helpful Hints to get you Started
There are loads of great apps out there to help you undertake a C25K training programme, and it can be really useful to download one of these and just run along with it. To create an incentive to reach your goal why not sign up for a 5km fun run over the Summer. With your goal in mind it can be easier to get up off the couch and out the door.
Many of these runs are for charity or if you are near a Parkrun you can turn up for a free timed 5km run (We have more about this in our Healthy Living section).
Run with friends! Get a group together of your friends or colleagues, or join a running group for beginners. The group motivation can give you the extra push!
If you would like more tips on fitness and nutrition and want to be a part of an awesome community of women getting lean and strong, join our Private FB group ....... Fitness, Nutrition & Fat Loss Secrets
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