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Friday, May 29, 2015

Running for Beginners



Recently, I shared on Instagram that I am trying to get back into Jogging/Running.  Well, to be honest I was never "in" to Jogging or Running, LOL.  I use to do it on occasion and never was a great runner.  In fact, I dread even walking for long distances because it's tasking on my body especially now that I'm overweight (for my height).  I don't know why I never thought to Google a Start-Up Running Plan to properly work my body into Running over time.  Normally, I begin by walking for a bit, jog for a bit, walk for a bit and usually don't return to jogging.  My habits are erratic and therefore my body doesn't ever become accustom to the activity.  Today, while at work, a light bulb went off and I googled a Running Plan for Beginners.  Low and behold, I found a very detailed Plan with Training Tips included.  I don't know why but now I'm super excited to see how this helps.  Most of the Runners who commented below the article stated that they were surprised at how well the Plan worked for them.  Sharing is Caring so I've included the Plan below as well as the site link if you want more information.  I plan to go home tonight, cook dinner for the family and then hit the pavement to put this Plan into action.  I really hope I can call myself a true "Runner" pretty soon.  Good luck to you girls as well!! XOXOMCS

UPDATE:  So, I started Day 1 earlier this week and it is much harder than I expected.  Doing this on a treadmill (because it was raining outside) required A LOT of coordination and after the first 15 minutes my legs were done with the running.  I finished out the remaining 15 minutes walking at 3.0 instead of just giving up.  The plan is go outside after work and try this routine on the pavement instead.  I will let you know how that goes!

WEEK 1
Wk
Mon
Tues
Weds
Thurs
Fri
Sat
Sun
1
 
Run & Walk
Run 1 min
Walk 2 min
Repeat 10X
Walk
Walk easy 30 min
Run & Walk
Run 1 min
Walk 2 min
Repeat 10X
Walk
Walk easy 30 min
Run & Walk
Run 1 min
Walk 2 min
Repeat 10X
Run & Walk
Run 1 min
Walk 2 min
Repeat 10X
Rest
Training tip: To fuel up for your workout, have a piece of fruit or an energy bar about 2 hours before you lace up your shoes. An hour later, drink 8 ounces of a sports drink. The drink will ensure that you are fully hydrated, and also that you have sufficient sodium and potassium for a healthy workout. 
WEEK 2
Wk
Mon
Tues
Weds
Thurs
Fri
Sat
Sun
2
 
Run & Walk
Run 2 min
Walk 1 min
Repeat 10X
Walk
Walk easy 30 min
Run & Walk
Run 3 min
Walk 1 min
Repeat 7X
Run 2 min
Walk
Walk easy 30 min
Run & Walk
Run 4 min
Walk 1 min
Repeat 6X
Run & Walk
Run 4 min
Walk 1 min
Repeat 6X
Rest
Training tip: Always walk 2 to 3 minutes for a warm up before you begin your workout, and walk another 2 to 3 minutes as a cool down afterward. Don't stretch before running. Save it for after your workout or in the evening while you're watching TV.
WEEK 3
Wk
Mon
Tues
Weds
Thurs
Fri
Sat
Sun
3
 
Run & Walk
Run 5 min
Walk 1 min
Repeat 5X
Walk
Walk easy 30 min
Run & Walk
Run 5 min
Walk 1 min
Repeat 5X
Walk
Walk easy 30 min
Run & Walk
Run6 min
Walk 1 min
Repeat 4X
Run 2 min
Run & Walk
Run 6 min
Walk 1 min
Repeat 4X
Run 2 min
Rest
 
Training tip: Hold your arms comfortably at your sides while running, aiming for maximum relaxation. Bend them 90 degrees at the elbows, and move them forward and back at your waist. Bend your fingers into a relaxed grasp, and don't let your hands sway back and forth across the middle of your torso.
WEEK 4
Wk
Mon
Tues
Weds
Thurs
Fri
Sat
Sun
4
 
Run & Walk
Run 8 min
Walk 1 min
Repeat 3X
Run 3 min
Walk
Walk easy 30 min
Run & Walk
Run 9 min
Walk 1 min
Repeat 3X
Walk
Walk easy 30 min
Run & Walk
Run 10 min
Walk 1 min
Repeat 2X
Run 8 min
Run & Walk
Run 11 min
Walk 1 min
Repeat 2X
Run 6 min
Rest
 
Training tip: In hot, sunny weather, wear sunscreen, sunglasses (to relax your facial muscles), and a visor or cap to keep the sun off your face. Expect to run slower in particularly hot, humid weather, and take more walking breaks as necessary. Run in the early morning or late evening if you can.
WEEK 5
Wk
Mon
Tues
Weds
Thurs
Fri
Sat
Sun
5
 
Run & Walk
Run 12 min
Walk 1 min
Repeat 2X
Run 4 min
Walk
Walk easy 30 min
Run & Walk
Run 13 min
Walk 1 min
Repeat 2X
Run 2 min
Walk
Walk easy 30 min
Run & Walk
Run 14 min
Walk 1 min
Repeat 2X
Run & Walk
Run 15 min
Walk 1 min
Run 14 min
Rest
 
Training tip: On occasion, skip your running and walking workout and do a cross-training workout instead. Bike for 30 to 40 minutes, try the elliptical trainer in a gym, or join a circuit weight-training class. The break from running will refresh you, and you'll learn new skills while developing new muscles
WEEK 6
Wk
Mon
Tues
Weds
Thurs
Fri
Sat
Sun
6
 
Run & Walk
Run 16 min
Walk 1 min
Run 13 min
Walk
Walk easy 30 min
Run & Walk
Run 17 min
Walk 1 min
Run 12 min
Walk
Walk easy 30 min
Run & Walk
Run 18 min
Walk 1 min
Run 11 min
Run & Walk
Run 19 min
Walk 1 min
Run 10 min
Rest
 
WEEK 7
Wk
Mon
Tues
Weds
Thurs
Fri
Sat
Sun
7
 
Run & Walk
Run 20 min
Walk 1 min
Run 9 min
Run & Walk
Run 20 min
Walk 1 min
Run 9 min
Run & Walk
Run 22 min
Walk 1 min
Run 7 min
Walk
Walk easy 30 min
Run & Walk
Run 24 min
Walk 1 min
Run 5 min
Run & Walk
Run 26 min
Walk 1 min
Run 3 min
Rest
 
Training tip: Beginning runners often develop shin splints or sore knees. These pains should pass quickly if you treat them immediately with ice packs after your workouts. Put a bag of frozen peas on your shins or knees for 15 minutes. If the pain persists, take several days off before beginning your training program again.
WEEK 8
Wk
Mon
Tues
Weds
Thurs
Fri
Sat
Sun
8
 
Run & Walk
Run 27 min
Walk 1 min
Run 2 min
Walk
Run 20 min
Walk 1 min
Run 9 min
Run & Walk
Run 28 min
Walk 1 min
Run 1 min
Walk
Walk easy 30 min
Run & Walk
Run 29 min
Walk 1 min
Run & Walk
Run 30 min
Rest
 

 http://www.runnersworld.com/getting-started/the-8-week-beginners-program

2 comments:

  1. This is awesome! I'm a non runner trying to turn into a runner too. I'm gonna try this. I like when I'm outside at least you have something to distract you in your surroundings.. The treadmill is haaaaard!

    I stumbled across your blog on IG, love it!

    ReplyDelete
    Replies
    1. After I published this post, an friend on IG told me about an app (C25K- Couch to 5K) that is the digital form of this plan. I absolutely LOVE it!! Definitely give that a whirl if you have a smartphone. I'm glad you found my blog... come back weekly for new reads!!

      Delete

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