#Running challenge for beginners how to#
#Running challenge for beginners free#

Many beginners don’t know (or ignore) proper running form, but it’s the key to running.

Read on for 3 basics to know before starting. Trust me, it’s better for your body this way.Īnd knowing the basics before embarking on your Walk to Run journey too. That’s why this plan gently increases the amount you run over time. Understand that your body needs time to adjust to the new-ness of running movements, and be patient with yourself. If you have any questions about whether this plan is right for you or not, consult someone who can personalize a plan for your situation.īefore Starting: 3 Running Basics You Need to Know

Consult a Certified RRCA Coach or Doctor if you have questions – because this plan is very generic, it doesn’t take you fitness level, current health, or past exercise experience into account.

If you’re the latter, remind yourself not to over-train! Rest days are JUST as important as walk/run days! You’ll either really look forward to them (great!) or want to skip them and walk/run more. I know I said this already, but seriously. More on cross training for runners if you’re interested. Activities include: walking, yoga, biking, swimming, etc.

Rest or Cross Training Days – What does this mean? It means take a rest day if you need it, but if you don’t, do some other form of activity.

If it’s too hard, repeat a week once or twice until the level of effort is ok for you to increase running time in the next week

#Running challenge for beginners free#

Feel free to modify this schedule to fit your fitness level – if it’s too easy, skip ahead a week or two.Some notes for this Walk to Run Plan schedule: Rest days are important too! Don’t over-train.

This leaves 2-4 rest days, depending on what you choose. Tip: If you can, do some other form of exercise 1-2 other days of the week (yoga, strength training, biking, etc). This plan has you “walk/run”-ing 3 days a week for 4 weeks, and 4 days a week for the last 4 weeks. The 8-Week Run to Walk Challenge – Are You In? Note: if you want to run your first 5K (and don’t necessarily care about running straight through), try the 5K Training Plan for Beginners instead of this challenge.

#Running challenge for beginners how to#

Instead, follow this 8-Week Walk to Run Plan and understand how to start running the right way so you can successfully run 30 minutes straight! If only someone had told me how wrong I was. Running must not be for me (or so I thought then). I made it about 1 mile, and that’s a generous assumption, before heading back defeated. But only because I had no idea how to run (or how to start running the right way). So one day I threw on some old sneakers and (cotton, eek) sweats and went out for a run. I wanted to be a runner like my boyfriend. When I was 17 I tried to learn how to start running.