Running training plan for beginners - how to take your first steps

Running training for beginners - how to get started

Have you been wanting to get your act together and finally start running? Maybe you've tried it before but gave up after a short time. Don't worry, you're not alone. Many of us find it really difficult to motivate ourselves to exercise at first. The couch is comfortable and running is not.

To not only get started, but to stick with it, you need the right attitude as well as motivation. Many beginners want too much too quickly and exaggerate both their running distance and speed. Be aware that you won't run a marathon overnight.[2] Start slowly and with short distances and then build up step by step.

It is important to have a plan and a goal when training for beginners. If you know where you want to go with your training and the best way to get there, it will be much easier for you to maintain your motivation. One of your goals could be to run for 30 minutes at a time. With a good training plan, you will eventually achieve this goal in 8 weeks.[3]

Start running training - beginners take note: How to take your first steps

If you've never really run before, you shouldn't start jogging straight away. Your muscles, tendons and joints are not used to the strain and you could injure yourself if you jump straight into a running training plan. After all, running puts 2-3 times more strain on your legs than walking.[4]

Instead, start with brisk walking. You can set a number of kilometers per week or month that you want to achieve. For example, start with a total of 10 km in the first month. Then increase the number of kilometers and finally the level of difficulty by walking faster and looking for routes with inclines.

If you have already been walking regularly before, you can of course increase the length of the routes and the frequency accordingly. Once your joints have become accustomed to the strain and you have built up some muscle mass, you can start your running training plan. But what do you actually need for this?

The right equipment

The great thing about running is that you don't need a gym or any expensive equipment. In addition to comfortable sportswear, only one thing is really important: the right shoes. Your worn-out old sneakers might be enough for the first short trial run. After that, however, you should get good running shoes from a specialist shop.[5]

Many specialist stores not only offer advice, but also a test run and a running style analysis so that you can find shoes that fit you and your feet perfectly. For beginners, thick shoes that provide good foot support are best. After more training and practice, you can then opt for lighter models with a more natural running feel.

The training begins

Once you have prepared your body and found the right shoes, you can finally get started with your running training plan. But remember to start slowly and leisurely. Choose a pace that allows you to carry on a conversation without any problems. If you are panting like crazy, then you are already going too fast.[6]

The aim is for your body to get used to your new running routine first. Only then can you increase your pace and distance so that you are constantly challenged.[7] Start with slow jogging or running intervals. Around 20-30 minutes of training 2-3 times a week is sufficient at the beginning. [8]If you train less, your performance will not improve; if you train more, you will quickly overtax your body.[9]

A training plan for running for beginners could, for example, start with short running sessions of around 2 minutes. Alternate these with 2 minutes of walking. This way you train your body for about 25-30 minutes. In the second week, you can run for 3 minutes and only walk for 1 minute in between. In this way, you will slowly work your way up and, depending on your training plan, you will be able to run 5 km in 8-16 weeks.[10]

10 km training plan for beginners

Once you finally feel that you are no longer a complete beginner, you can take on the challenge of the 10 km limit. The most important thing for this step is consistency. If you train regularly, you can improve your fitness little by little and increase your distance month by month. How long it takes until you finally reach 10 km depends on your physical condition and the frequency of your training.

Once you have managed to run 10 km for a few weeks, the next step is to work on improving your speed. Your training plan for running 10 km should now include interval training again. Always run 1 km at your target speed and then take a short walk break. Start with 3 km, for example. After a few weeks, increase the number of kilometers to 5, 8 and finally 10 km.

If you manage to run the 10 km in intervals and maintain your desired speed, then you are ready to try it in one go. If you don't fancy structured and planned interval training, you can train your speed with cross-country runs. They challenge your body and fitness in a new way and ensure that you automatically become faster.

Strength exercises as a supplement to running training for beginners

To ensure that your body is not trained too one-sidedly, you should also integrate regular strength training into your running training plan.[11] On the one hand, this serves to prevent muscular imbalance and, on the other, strengthens the muscles that you also need for running. Exercises for the feet, thighs, hip flexors, glutes and core should therefore be on the plan once a week.

Running training plan - get off to a successful start

There are many reasons to start running. Not only is the sport good for your body and health, it also benefits your psyche. At first, it can be difficult to overcome yourself and finally get going. But the example of 100-year-old marathon runner Fauja Singh shows that it's never too late to give it a go.

With consistent running training for beginners, you too can go from couch potato to runner. Who knows, maybe in a few months you'll be running 5 km at a stretch and then the 10 km mark won't be far away. So: put on your running shoes and off you go!