A beginners programme
Here is a great beginner’s program for you to try. It builds you up nice and steadily, giving your body time to adjust. A friend of mine did it a couple of years ago and has never looked back! Read Helen’s story here. Before you start this programme you should be able to walk briskly for about 20 minutes. If you can’t do this, I recommend walking briskly 3 times a week until you can keep going for 20 minutes.
Some points to help you with the program:
- Whatever standard of runner you are, always start with a brisk 5 minute walk to warm up, followed by some stretching – read about stretching here;
- Always stretch after running to reduce stiffness and the risk of injury – read about stretching here;
- Always allow an extra 10 – 15 minutes for each session so that you can warm up and stretch down properly;
- Never run if you feel ill, giddy, or if you have an injury;
- Try and do all the sessions each week, but don’t worry if you miss the odd one;
- Your running pace should be slow for the first few weeks – not much more than brisk walking pace;
- If you’re gasping for air, you’re going too fast – you should be able to talk as you go;
- If it feels too easy, move on to the following week and try that instead;
- Forget about distances and concentrate on running and walking timings only
