Your First Running Schedule: How to Start Running the Right Way
Starting running can feel exciting but overwhelming if you jump in too fast. The right way is to build a simple schedule with run walk intervals, rest days, and easy paces to avoid injury and make it fun. This approach turns running into a steady cardio workout that boosts your heart health and helps with loosing weight over time.
Pick three days a week to run, like Monday, Wednesday, and Saturday. Treat these like important appointments you wont skip. On rest days, let your body recover fully, maybe with a walk or light stretch. Consistency beats going hard every day, which leads to burnout.https://dlakecreates.com/running-tips-for-beginners/https://www.runnersworld.com/training/a69786605/beginner-running-base-training-plan-12-weeks/
Week one keeps it super easy. Start each session with a five minute warm up walk. Then do one minute of running followed by two minutes of walking. Repeat for 20 minutes total. End with a five minute cool down walk. Aim for a pace where you can talk comfortably. This run walk method builds your base without strain.https://dlakecreates.com/running-tips-for-beginners/https://www.runnersworld.com/training/a69786605/beginner-running-base-training-plan-12-weeks/
In week two, flip the ratio a bit: two minutes running, two minutes walking for 25 minutes. Keep the warm up and cool down. Your body adapts quickly, so running feels easier. Drink water before, during, and after to stay hydrated. Wear comfy shoes that fit well to protect your feet.https://www.runnersworld.com/training/a69786605/beginner-running-base-training-plan-12-weeks/https://www.loseit.com/articles/running-101-a-5k-training-plan-for-beginners/
By week three, try three minutes running and one minute walking for 30 minutes. Add a longer Saturday run of 35 minutes using the same intervals. This cardio workout strengthens your lungs and legs while burning calories for loosing weight. Track how you feel on a scale of one to ten after each run to see progress.https://dlakecreates.com/running-tips-for-beginners/https://www.runnersworld.com/training/a69786605/beginner-running-base-training-plan-12-weeks/
Weeks four to six build more. Increase running time gradually: four minutes run, one minute walk for 35 to 45 minutes. On your long day, go 50 minutes. Once comfortable, drop walk breaks or shorten them. This steady cardio routine improves endurance and makes running a habit.https://www.runnersworld.com/training/a69786605/beginner-running-base-training-plan-12-weeks/https://www.womenshealthmag.com/fitness/a38003399/interval-running/
Listen to your body. If sore, take an extra rest day. Run on soft paths when possible. After six weeks, test yourself with a one mile run at a comfortably hard pace. Compare to your start to feel the gains. Running becomes your go to cardio workout for energy and loosing weight.https://dlakecreates.com/running-tips-for-beginners/https://www.loseit.com/articles/running-101-a-5k-training-plan-for-beginners/
