Instead, start by running every other day for 20—30 minutes. Consider trying a couch-to-5K program to start. Fitting in enough time to run daily or several times a week can be a challenge. Try to run first thing in the morning before your day gets busy.
Or, run during your lunch break. Look for run clubs and running meetups in your area for support and motivation. Do short runs during the week, and save your long runs for the weekends when you have more time.
For example, one day a week you could do a long run at your goal race pace. You could spend another day on speed work. One to two days could be short, recovery runs. The other days can be spent doing a hill workout, where you run up an incline repetitively to build up strength in your legs. You also can run or jog in a pool for an active recovery.
Find the full training plan and others here. Be sure to stick to well-lit, populated areas when you run. Look for popular running paths and trails in your area.
Wear bright colors and a reflective vest if you run at night or early in the morning. You can also run laps on a track or do your speed work there. Watch out for branches and sticks when running on trails. You can walk the first few minutes or jog at a slower pace to warm up your muscles. After your run, always stretch out. Running just a few minutes each day may benefit your health. Research shows it may even extend your life. But do you need to run every day of the week to benefit?
Remember, even elite runners stay injury free by scheduling in rest days and cross training days. Try lower-impact activities like swimming and cycling on cross- training days to recover and give your hard-working running muscles a break.
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Here's the basic spotting technique for common exercises, as well as tips to keep your workout safe and…. Pelvic floor exercises are important, no matter your gender Your first run should be 1 to 3 miles at most. The goal isn't to "get fit" or run fast, but rather to see how your body responds to running with the smallest risk for running injuries.
Run as comfortably as possible; keep the pace easy, and stop before you're really tired. You'll likely be sore so you don't want to make things too hard on yourself.
If you consider yourself an athletic person and have played sports or stayed active recently, you can be more aggressive with your first run. Aim for 3 to 4 miles at a comfortable effort. Just like a total beginner, you want to make sure you're not too fatigued. More: Good Running Form for Beginners. Beginning runners should start with two to four runs per week at about 20 to 30 minutes or roughly 2 to 4 miles per run. You may have heard of the 10 Percent Rule , but a better way to increase your mileage is to run more every second week.
This will help your body adapt to your new hobby so you don't get hurt. After a few weeks, you should focus on adding 5 to 10 minutes to one of your runs so that once per week you'e doing a "long" run. This is the best way for new runners to gain endurance and become a faster runner overall even if you're training for a short race.
Those who have a background in sports can be more aggressive with their mileage increases, but it's still helpful to increase volume every two weeks rather than every week. More Running Articles. Look for this banner for recommended activities. Cancel Yes. Join Active or Sign In. All rights reserved. Go Premium. Need Help?
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