A Running Program for Beginners (Free PDF!)
Running is one of the easier sports to get into. All you need is a good pair of shoes, some fitness clothes, and music – if you’re into working out with a soundtrack. But to make it a habit you’ll be sure to keep, you need to follow a running program that challenges you without overwhelming you.
This beginner running plan is designed to help you start slowly, preparing your body to get into the sport while preventing injuries. Download the PDF below to get started on your journey toward becoming a runner.
Before You Start: Learn How the Beginner Running Plan Is Structured
This running for beginners training plan takes a holistic approach to health and fitness based on four pillars:
The running plan is separated into two phases:
- Phase 1 helps you get used to your new routine
- Phase 2 helps you amp up the effort
Each phase lasts three weeks and includes the following:
- Strength training sessions
- Running sessions
- Adequate time for recovery
Every workout you do will start with a warm-up to prep your body for exercise and end with a recovery session.
How to Prepare for Your Run
When you’re just starting to run, it’s essential to ease your body into the experience. It’s learning to work in a whole new way, after all. Starting with a quick warm-up will help get your muscles ready to work. Follow the video to prepare for your run:
Cool Down to Keep the Benefits of Your Run
We can’t stress it enough – don’t skip your cool down! After a run, your muscles are warm and pliable. Stretching after a run is one of the most important steps to preventing injury. It will also help make you less sore the next day. Follow the foam roll exercise video below to cool down:
Start to Run: Download The Beginner Running Plan
Download this running program to become a runner in no time!