Watching a child take its' first tentative steps as a walker is followed only months later by their first strides as a runner. Running is a fundamental natural movement and one that almost all of us should be able to enjoy. For some people however, running has never been enjoyable, and it is for you that this program has been designed. Below is a totally free (yes free) 8 week program to give you the basic skills to learn, not only how to run, but how to enjoy running. The program is for people who:
- Have always liked the idea of running but when they run just don't enjoy it.
- Want to learn how to run to lose weight and get fit.
- Don't have access to a gym and want to be able to train.
- Find running hard and unenjoyable.
- Are new to running after a long time away from the sport.
- Have tried a Parkrun, but can't manage to run the whole 5km.
First Steps - Free Beginner's Running Program
The program is split into 8 weeks, with each week having a different skill to learn and to put into practice. There are sessions 5 days per week, with 3 run days and 2 days to work through drills and exercises to strengthen your running muscles.
You should go at your own pace, making sure that you challenge yourself but don't force things. The program deliberately goes at an easy pace so should be accessible to most people. If you find this program too easy, then consider doing our Gym Junkie to Running Wild Program. A little muscle soreness is quite normal at the start of the program, especially if you haven't been exercising prior to starting but you should be careful if your soreness extends for more than a few days. If in doubt please contact me.
Let's get started!
You should go at your own pace, making sure that you challenge yourself but don't force things. The program deliberately goes at an easy pace so should be accessible to most people. If you find this program too easy, then consider doing our Gym Junkie to Running Wild Program. A little muscle soreness is quite normal at the start of the program, especially if you haven't been exercising prior to starting but you should be careful if your soreness extends for more than a few days. If in doubt please contact me.
Let's get started!
Week 1. Breathing.
When you run you will get more out of breath than walking. Most new runners actually try and run too fast, meaning they get very out of breath and after only a few minutes are forced to slow down or stop altogether. It is important that you exercise at the right intensity that you don't get too out of breath.
This week, when you run, focus on breathing with a rhythm of 3 steps per breath. This means you take 3 steps per inward breath and 3 steps per outward breath. Don't force the breath to be too deep or too hard, rather breath relaxed with mouth open allowing air to fill and empty the lungs. Get used to how this feels in your body. As soon as you find yourself taking shorter faster breaths, slow down your pace (walk if you need to) and bring yourself back to the 3:3 pattern.
This week, when you run, focus on breathing with a rhythm of 3 steps per breath. This means you take 3 steps per inward breath and 3 steps per outward breath. Don't force the breath to be too deep or too hard, rather breath relaxed with mouth open allowing air to fill and empty the lungs. Get used to how this feels in your body. As soon as you find yourself taking shorter faster breaths, slow down your pace (walk if you need to) and bring yourself back to the 3:3 pattern.
Day |
Run Session |
Exercise |
Monday |
30 minutes walk During your walk, run for 1 minute at minutes 6, 16, and 26. |
- |
Tuesday |
- |
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Wednesday |
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Thursday |
- |
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Friday |
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Saturday |
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Sunday |