Have you always wanted to start running but didn’t know how or where to start?
Don’t worry, I’ve got you!!
Now that the weather is starting to cool off a little, it’s the perfect time to get outside and go for a long walk or jog. I know that running may seem overwhelming if you’ve never been a runner, so I want to break it down and make it easy and enjoyable for you. Running not only provides a great cardio workout and calorie burn, but it’s also a great way to declutter your mind and improve your mental health!
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Here are a few tips and tricks to help you get started, as well as a four-week training calendar. Remember, the best thing you can do is move. Even if you can’t get all of the running in, get out and walk. Your endurance and stamina will build over time.
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Check out this four-week calendar I created below to get you started. You will be “running” three days per week, and doing yoga, or cross training (swimming, biking, or strength training) three days per week. You will always take one complete rest day. You will start with a three-minute warm up followed by a run to walk ratio that gradually increases each week. You will need a watch or the stopwatch on your phone to time your intervals. I also recommend creating a killer playlist. Music always pumps me up, so I’ve shared a few of my favorites below as well.
| Week 1 | 3 min walk warm up Walk 2m, Run 1 minRepeat 7X | Cross train, yoga | 3 min walk warm up Walk 2m, Run 1 minRepeat 7X | Cross train, yoga | 3 min walk warm up Walk 2m, Run 1 minRepeat 7X | Cross train, yoga |
| Week 2 | Cross train, yoga | 3 min walk warm up Walk 1m, Run 1 minRepeat 10X | Cross train, yoga | 3 min walk warm up Walk 1m, Run 1 minRepeat 10X | Cross train, yoga | 3 min walk warm up Walk 1m, Run 1 minRepeat 10X |
| Week 3 | 3 min walk warm up Walk 1m, Run 2 minRepeat 7X | Cross train, yoga | 3 min walk warm up Walk 1m, Run 2 minRepeat 7X | Cross train, yoga | 3 min walk warm up Walk 1m, Run 2 minRepeat 7X | Cross train, yoga |
| Week 4 | Cross train, yoga | 3 min walk warm up Walk 1m, Run 4 minRepeat 5X | Cross train, yoga | 3 min walk warm up Walk 1m, Run 4 minRepeat 5X | Cross train, yoga | 3 min walk warm up Walk 1m, Run 4 minRepeat 5X |
My top 6 tips for beginner runners:
- Start slow. Always take a few minutes to warm up with a walk.
- Use a fun playlist to motivate you.
- Your only competition is yourself. Strive to get better each week.
- Stretch before and after you run.
- Wear loose comfortable clothing, socks, and comfortable tennis shoes (I always size up about ½ size for running).
- Drink plenty of water after your run, and all day long to rehydrate.
Before long you’ll be running 5, 10, 20 minutes at a time. If you feel like you are ready to increase the minutes you are running each week, go for it. Track your longest running stretch each week and try to improve the following week. Each week you will get better. Check out this quick video I made as well to demonstrate what rate of exertion looks like as you progress from a walk to a jog to a run.
LISA FOUGHT
Lisa is a 41 year-old mom & wife who lives in Ponte Vedra Beach, FL with her husband Josh, and two boys, Jackson-8, and Hudson-6. She is a fitness fanatic who started her affection for sports at a young age through gymnastics, Volleyball, Track, and Cheerleading.
Lisa is from Lebanon, Indiana where she grew up and went on to Indiana University in Bloomington, Indiana where she received a Bachelor’s degree in Allied Health Science and Secondary Education . After graduating college, Lisa moved to Charleston, South Carolina where she started teaching as an adjunct instructor at a community college. She pursued her group fitness certification while teaching at the college and has continued to teach group classes for the past 17 years.
Lisa currently teaches Yoga and Pilates at her community gym and is a Virtual Health Coach who helps pair women with fitness & nutrition plans that fit their lifestyle and budget. When she isn’t coaching, teaching at the gym, or leading a zoom workout, Lisa enjoys traveling with her family and spending time at the beach, or the waterparks in her community.
Lisa is thrilled to join the Peaceful Living Wellness community. She will be sharing some of her favorite workouts & nutrition tips with you.
