Basic Running Routine For Beginners: A How to Guide

If you’re new to running or just looking to get started with a running routine, there are a few key things to keep in mind.

First, start slow and gradually increase your mileage. It’s important not to overdo it at the beginning, as this can lead to injuries.

Second, be sure to warm up before you start running, and cool down afterward. This will help your body adjust to running and reduce the risk of injuries.

Finally, be sure to listen to your body. If you’re feeling pain or discomfort, slow down or stop running altogether.

With these things in mind, here is a basic running routine for beginners:

Basic Running Routine For Beginners

– Start with a 10-minute warm-up, such as walking or light jogging.
– Slowly increase your pace to a comfortable running pace.
– Run for 10-20 minutes.
– Slow down your pace and cool down for 10 minutes.

If you stick to this routine, you’ll be able to gradually build up your running mileage and improve your fitness level. Remember to listen to your body, and don’t be afraid to take breaks if you need to. And most importantly, have fun! Running should be enjoyable, so make sure you find a route and pace that doesn’t tax your body so much in the beginning, as the bones, muscles and tendons need to adapt to the stress of running.

If you are a new runner that has never ran before, continue reading to read our run/walk method routine. Alternatively, read this article for a more in-depth walk/run training plan.

 

Weekly Running Routine For Beginners

Below is a basic weekly running routine for beginners:

– Monday: 10-minute warm-up (walking or light jogging), followed by 10-20 minutes of running.

– Tuesday: Take a rest day or do a cross-training activity, such as biking or swimming.

– Wednesday: 10-minute warm-up (walking or light jogging), followed by 25 minutes of running and 5-10 minutes of warm down (walking or light jogging).

– Thursday: Take a rest day or do a cross-training activity.

– Friday: 10-minute warm-up (walking or light jogging), followed by 20 minutes of running and 5-10 minutes of warm down (walking or light jogging).

– Saturday: Long run day! Start with a 10-minute warm-up (walking or light jogging), then run for 30-60 minutes. Followed by 5-10 minutes of warm down (walking or light jogging).

– Sunday: Take a rest day.

This is just a basic outline of a weekly running routine that any beginner can follow after they have been running for 2-3 months. However, bare in mind that a lot of this depends on your current fitness level, time, and injuries.

Beginner Walk/run Routine

If you are starting running for the first time, it will be better to follow a walk/running routine. This will help you gradually move into running nonstop over a period of weeks. A basic walk/routine during the first week would look like this:

– Monday: walk for 10 minutes, then run for 1 minute. Repeat this cycle 5 times.

– Tuesday: walk for 15 minutes, then run for 2 minutes. Repeat this cycle 4 times.

– Wednesday: walk for 20 minutes, then run for 3 minutes. Repeat this cycle 3 times.

– Thursday: walk for 25 minutes, then run for 4 minutes. Repeat this cycle 2 times.

– Friday: walk for 30 minutes, then run for 5 minutes. Repeat this cycle 1 time.

– Saturday: walk for 35 minutes, then run for 6 minutes. Repeat this cycle 1 time.

– Sunday: Take a rest day.

After the first week, you can start to increase the duration of your running periods and decrease the time you walk. For example in week two you could increase each run by 2-3 minutes more. In week 3, you increase the running by a another 4-5 minutes. Remember to try to increase the running by a small percentage or reduce the walking segments, and not together.

How To Keep To Your Running Routine

Now that you know how to start a running routine, the next step is keeping to it.

Just like starting a new workout routine, sticking to a running schedule can be difficult, especially if you’re not used to it. Here are a few tips to help you stay on track:

– Set realistic goals: If you’re starting out, don’t try to run 5 miles every day. Start with goals that you can realistically achieve, such as running three times a week or running for 20 minutes at a time. As you get used to running, you can gradually increase your goals.

– Find a partner: Running with a friend or family member can make the experience more enjoyable and help you stay motivated.

– Join a running group: There are often running groups that meet up in parks or at local gyms. This can be a great way to make new friends and help keep to your running routine consistent.

– Set a schedule: Putting your runs into your weekly schedule can help you make sure you actually do them. Like any other appointment, make time for your runs and stick to it.

– Get the right gear: Having the proper running shoes and clothes can make a big difference in how comfortable you are while running. If you’re not feeling comfortable, you’re less likely to stick to your routine.

– If you have a running coach, ask them to help structure the training plan better around your lifestyle, so you find it easier to fit into your daily schedule.

With these tips, you should be well on your way to starting and maintaining a successful running routine. Just remember to be patient, start slow, and gradually increase your goals as you get more comfortable with running. Alternatively reach out to a local or online running coach. They can help put together the right training plan for you.