If you’re like me, running has been on your bucket list of exercises that you can never stick with. And even if you aren’t a beginner with fitness, you’re going to want to start with a simple beginner running plan.
I’ve checked and tried so many different running programs that never really stuck with me. I’d get frustrated, fall off, lose interest, you name it.
But these 3 tips I’m going to share have allowed me to keep running and working on my stamina for the last 8 weeks. And if you’re interested in the full workout routine I did with running, check out my Hybrid Program blog post where I was running, boxing and strength training for 8 weeks.
For now though, let’s dive into my realistic beginner running plan for non-runners.
3 things needed to finally succeed as a runner
Once you decide you want to start running, your algorithm is going to go crazy with feeding you all the running hacks, best practices, must-haves and more.
It can be overwhelming when running is the most basic form of fitness out there. But when you see people all dressed up in matching outfits, expensive gear and prep for their daily run, you can start to wonder if you’re really ready for it.
My goal is to show you simply what you need to get started running and actually make progress when nothing else is working. It may not be aesthetic or glamorous, but it will keep you from burning out and allow you to actually see progress in a way that works for you.
1. Right playlist
This may seem silly but it’s not! The right soundtrack for your run can allow you to work on getting in the flow of running, or make you realize that you’ve only been running for 2 minutes and this is the worst thing you’ve ever done.
If you’ve experienced that, then maybe the playlist to your run has been off.
Personally, I found that Taylor Swift worked really well when I was running, and you can check out my Spotify playlist too if you’re interested.
But I found I could get into a comfortable pace and just enjoy the music, rather than focusing solely on how running was taking so long to be done. Arrow In Action has also been really fun for me to listen to as well.
The playlist doesn’t always have to be super motivating, upbeat and powerful in order to give you motivation to keep going. Sometimes you just need to forget what you’re doing, go to a happy place in your head and just chill out.
Well, chill out as much as you can while running as a beginner, but hopefully you get what I’m saying!
2. Right shoes
This makes a HUGE difference, whether you like it or not. But I will say, it doesn’t have to be as complicated as everyone says. You don’t need to pay hundreds of dollars for shoes, but you will need to invest a little into ones that fit and work for you.
You can always go to a shoe store, get tested and your exact size. But you can also just stick with shoes that have always felt comfortable to walk and workout in.
It doesn’t need to be that complicated.
If you do go to a shoe store, try on a few different options, see what feels the most supportive, and then you can find a cheaper option online if you want.
I’ve also had luck going to TJMaxx and seeing what they have available.
As with any new equipment and gear, there will be a learning curve and time to break in. If, however, you still are having issues with them, be sure to check out some inserts to see if you need a little more support.
But I’ve noticed shoes between $50-$100 tend to work pretty well for the vast majority of people. Get the name brand if you want, but off brand shoes can work just as well.
You’ll also want to make sure that, along with shoes, you have the right shorts and leggings for when you run outside. For my recommendations, check out Fitness Essentials You’ll Actually Use for my tried and true list!
3. Right progressions
Now we’re on to the main focus! This is the exact progression I’ve used to make progress in my running and actually look forward to my workouts.
Compared to other people recommending running for distance, we’re going to run for time. And it won’t be anymore complicated than this.
Your first week, you’re going to do 10 rounds of 1 minute running, 1 minute walking.
To know the exact timer I’ve used for years that’s also free, check out the Best Free Fitness Timer. There’s a full tutorial on setting it up and adjusting for this running plan structure.
But you’ll focus on the 10 rounds for at least 1-2 weeks, and I recommend starting with 2 days of running. Especially if you’re still lifting weights which I totally recommend. If you’d like some ideas for a simple lifting program, check out my 4-Week Full Body Beginner Gym Program for ideas to work with your running schedule.
Once you feel comfortable with that, you’re going to start adding a minute to each run and dropping the rounds to keep it around a 20-25 minute workout. So how that will look over the next few weeks will be:
- 10 rounds- 1 minute running, 1 minute walking
- 8 rounds- 2 minutes running, 1 minute walking
- 6 rounds- 3 minutes running, 1 minute walking
- 4-5 rounds- 4 minutes running, 1 minute walking
And keep on adjusting and progressing from there. It’s as simple as that!
And if you want a simple one page tracker to check in on how your body is responding to your training, join my Diary and I’ll walk you through that in the Burnout Recovery Experiment.
Finally, don’t stress too much about this. Are there people out there who can just decide to start running and go for 3 miles no problem while you train for weeks and can barely crack 2 miles?
Yes.
Is it frustrating, of course! But we aren’t looking at them.
The sooner you decide that you’re doing this for you, whether there’s a 5k race you’re planning on or not, the sooner you’ll be able to allow yourself to be a beginner and accept trial and error.
When I did my 8 week Hybrid Training program, I barely got out of the 5 minute running rounds. I was having issues with my shins really bad, not able to find the right running shoes and just getting frustrated.
But what was different this time rather than before, is I kept trying. Sure, some of the runs had longer rest times. Sure, some of the rounds running didn’t get completed. But I still showed up each day I ran and tried.
And that’s the true secret here.
Once you allow yourself to suck at something, you’ll be able to get better.Just because you’ve been training for years in a different modality, doesn’t mean you have to be the perfect athlete in all of them.
So enjoy the process and let’s start running!
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