Running Program for Beginners
(Dogs are optional)
The idea is to gradually get yourself from zero running to running three miles or five kilometers. Gradually being the keyword here.
It may sound strange to real couch potatoes (I know I was one for many years!) but running can actually be addictive. It’s too easy to have a good run and then, high on adrenalin, keep going, running for longer than you had planned. It may feel good while you are high on endorphins, but it’s a recipe for a sports injury.
You see, it’s not all about your mind. Your body has to adjust to running. Muscles, joints, and ligaments, all go through physiological changes that enable long runs. Push it, and you risk an injury that will put a stop to your running, at least for several weeks.
Cool Running
The famous C25K program was developed by the experts of CoolRunning as a way to ensure a smooth transition from a total couch potato to a runner. It’s made of week-long units, each consisting of three workouts. The workouts are combined with walking and running intervals, measured either by time or by distance. The idea is to run slow, so as not to hurt your body, gradually increasing run times and decreasing the walking/rest periods.
So I’m following the C25K program. Here are my own personal adjustments:
I’ve decided to take it even more gradually and repeat it each week twice. It’s my fourth week but I’m still on week 2 of the program. My goal is to keep running for the long term and avoid injuries, so why rush it?
Each session includes five minutes of brisk walking as your warmup. Warm body tissue is less prone to injury, so I’ve decided to have a 12-minute long warmup instead. I have read this is recommended for runners over 35 years old, and figured better be safe than sorry. Besides, that’s seven more minutes of burning calories!
I use Robert Ullrey’s podcasts for my training. Robert made these awesome MP3 tracks you can use where he guides you through the C25K session, letting you when to run and when to walk. With some nice upbeat music in the background, and his relaxed voice encouraging me, these podcasts are invaluable to me. You can download the MP3 podcasts right here.
If you’re a couch potato and consider going for it, I highly recommend this program. It’s available, free of charge, right here. And if you’re new to running, make sure you go over their section for beginners.
