Whether you're aiming to complete your first 5K, add structure to your routine, or simply enjoy the benefits of running, having a plan is essential when starting out.
Focusing on gradual progress, building a strong foundation, and preventing injuries is crucial. Certified Personal Trainer, RRCA Running Coach, and Team Injinji Athlete Christy Scott offers some tips to help you hit the ground running.
Building a Weekly Running Schedule
If you're new to running, the key is to start slowly and incorporate run-walk intervals to help your body adapt. A solid weekly running plan includes a mix of runs and rest days, allowing your body to adapt and recover.
"First and foremost, be patient," Christy explains. "[If you're new to running], heading out the door and running 8 kilometers on day one is not a great idea. Your muscles may handle the work, but your tendons and ligaments might not. Soft tissue takes time to adapt to the stress that running puts on them. I recommend starting with daily walks to build up to running. Once you've been walking consistently for a few weeks, we can add in some short bouts of running."
Here is Christy's suggested running plan for beginners:
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Monday: Walk / Run Intervals
30-35 minutes of walk/run intervals. Start with 30 seconds of running at a time. Walk 2-3 minutes, then run at an easy pace for 30 seconds. If 30 seconds is too long, try 15-20 seconds. Repeat this for 30-35 minutes.
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Tuesday: Strength Training
It's important to work on strength alongside your running goals to help reduce injury. If you're unsure where to start, check out the later section of this blog for simple, effective bodyweight exercises you can begin to incorporate.
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Wednesday: Walk / Run Intervals
30-35 minutes of walk/run intervals. Start with 30 seconds of running at a time. Walk 2-3 minutes, then run at an easy pace for 30 seconds. If 30 seconds is too long, try 15-20 seconds. Repeat this for 30-35 minutes.
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Thursday: Strength Training
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Friday: Rest Day
Go for a walk or an easy bushwalk. Do some yoga or mobility work. Relax!
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Saturday: Long Run
45-60 minutes of walk/run intervals. Start with 30 seconds of running at a time. Walk 2-3 minutes, then run at an easy pace for 30 seconds. Repeat this for 45-60 minutes.
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Sunday: Rest Day
It's important to let your body recover! Opt for active recovery like going on a walk or doing some yoga or mobility.
"Continue this plan for the first 3-4 weeks, then slowly begin to add time to your running intervals or decrease the time of your walking intervals. You can also add another day of running or extend the duration of your current running workouts. Again, be kind to yourself and don't push too hard too quickly. Patience pays off!"
Incorporating Running Workouts
Once you've established a solid base of running, consider adding variety to your routine with different workouts. One of Christy's favorites is hill repeats.
"Find a hill with a steep grade. I always tell my athletes to find a hill that is runnable but makes you feel like you want to walk. You should be able to hold a steady effort up the hill. Start with 30-60 seconds of running steadily uphill, then jog/walk back down to the starting point and repeat. See if you can go a little further each time. Aim for 10 repeats. As you get more accustomed to these workouts, you can increase the time of the repeats."
Christy also recommends tempo runs. "With this workout, you hold a steady pace at a harder effort than your easy run, but not 'all out.' For example, run easy for 10 minutes to warm up, then do 3 minutes at a tempo pace. You should be slightly winded but able to respond if asked a question. Allow yourself to recover with an easy jog/walk for 2-3 minutes, then repeat the tempo pace. Start with 4-6 sets. Be sure to cool down with an easy jog/walk at the end of the workout."
How to Start Increasing Mileage
To prevent injury while training, it's best to increase mileage slowly over time. A guiding principle is the 10% rule: increase your weekly mileage, or total running time, by no more than 10% each week. For example, if you run 15 kilometers one week, aim for 16.5 kilometers the next week.
Listen to your body! If you feel overly fatigued or notice signs of discomfort, rest days are your friend.
Basic Bodyweight Workouts for Runners
Bodyweight exercises are perfect for runners at any level and easy to incorporate into your weekly routine to help boost strength and stability.
"You don't need a full gym to get a good workout in," Christy explains. "Here are some of my favorite bodyweight exercises. These can help you get started with strength training, assist in slowly coming back from injury, or serve as a workout while you're out of town and don't have access to a gym."
- Walking lunges (aim for 20-30 reps per leg)
- Wall sits (aim to hold for 45-65 seconds)
- Glute bridges (aim for 15-20 reps)
- Side lunges (aim for 10-12 per leg)
- Calf raises (aim for 15-20 reps)
- Planks & side planks (aim for 30-60 seconds)
Remember, every runner starts somewhere. With a thoughtful plan and a positive mindset, you'll be well-equipped to achieve your running goals. Grab a pair of blister-preventing running socks and lace up!