How To Start Running? A Complete Running Plan For Beginners

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Published on: 13-Sep-2023

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How To Start Running? A Complete Running Plan For Beginners

How To Start Running? A Complete Running Plan For Beginners

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Are you eager to kickstart your running journey but need guidance about where to begin? Here at Toneop, we genuinely prioritise your health and fitness. That is why we have put together an invaluable resource for you: a "Running Plan for Beginners." 

Whether you aim to shed pounds, boost your fitness, or savour the great outdoors, our step-by-step running plan will be your trusted companion. 

So, don your running shoes, and let us embark on this exhilarating running adventure together! Remember, if you ever need a comprehensive running plan or workout guidance, our team of fitness experts is just a message away.

Table Of Contents

  1. Understand About Running Plan

  2. Understanding The Types Of Running

  3. What Are The Benefits Of Running?

  4. 30 Day Running Plan To Lose Weight 

  5. 30 Day Workout Plan For Beginners

  6. The Final Say 

  7. FAQs

Understand About Running Plan

Running is a simple and natural cardio exercise that requires minimal equipment, skill, or training. It is an excellent option for anyone looking to get fit and feel better. All you need is a pair of good sneakers and the motivation to move. 

Starting a running plan may seem silly since it is a simple sport. But by learning a few basics about the different types of running and various gear options, you can increase your enjoyment and make your training more effective.

Understanding The Types Of Running

The types of running include the following:

1. Road Running 

Road running is a popular type of running on paved roads, paths, and sidewalks. It is convenient and easy to start as you can just step out your door and start moving. It is perfect for beginners.

2. Treadmill Running 

Treadmill running can be the next great alternative to road running. It is a smart choice for those who love indoor workouts. This type of running plan is also easier than outdoor handling and can be gentler on your joints. 

3. Trail Running 

A trail running plan is an excellent option for those who love to enjoy the scenery and peaceful surroundings while exercising. Trail running generally occurs on hiking trails of varying terrain, from deserts to mountains. 

4. Track Running 

Track events consist of different types of races, such as sprints and hurdles, which require specific training focused on speed. You can participate in running workout plans that vary in distance from as short as 55 meters to as long as 10,000 meters.


What Are The Benefits Of Running?

Running regularly has plenty of benefits! Whether reducing your risk of illness or strengthening your heart, running offers something for everyone. Then are the top benefits of running:

1. Increased Longevity 

Running can increase life expectancy by reducing premature mortality by 25-40%, according to studies. This is because it can help reduce chronic illnesses. Even one hour of running a week can significantly impact less active people. 

2. Enhanced Cardiovascular Health 

Heart disease is the leading cause of death worldwide, including in our country. So, improving heart health is a vast running benefit. Running can improve cardiovascular health by perfecting your resting heart rate and oxygen intake. 

3. Weight Loss 

Running can help weight loss, especially in intense forms like interval running. It also burns belly fat and may reduce your appetite. Studies show that running for over a year can significantly reduce body mass and fat percentage. 

4. Enhanced Sleep Quality 

Going for a run may not solve all your problems, but it can help reduce anxiety and improve your mood. Running is a healthy way to support your mental health and address these issues. Additionally, it can help increase your bone density. Bones are living tissue that can benefit from the impact of running.

5. Relieves Stress And Improves Mental Health 

To keep your mental health strong and well-functioning, you should exercise, and what’s better than a regular running workout? Running helps in relieving stress and improves your thinking skills. 

6. Increased Bone Density 

Running is an excellent exercise for bone health. It also improves the quality and functioning of the bones. It helps to make bone stronger and more functional.

7. Builds Muscular Strength

Running is a total body workout that builds stronger muscles and improves leg, upper body, and core strength with proper fueling.

30 Day Running Plan To Lose Weight 

Let’s understand what points you should keep in mind while going on a half marathon running plan for beginners or a long distance running training plan for beginners:

1. Check-In With Your Healthcare Provider 

Before starting your running journey, you should be aware of any physical or medical issues related to you. For this, it is recommended to consult your doctor and have a medical check-up so that, based on that, your fitness expert can make an effective running plan for you.

2. Properly Warm Up

Every workout starts with a warm-up, and so does the running plan. You can start with a normal walk for 5-10 minutes, or you can also do stretches to relax your muscles. This pre-workout warm-up makes your joints capable of moving quickly during running.

3. Follow A Training Schedule

A good running training plan is a must to keep yourself motivated and on track. It makes you clear about the next step. A lot more running plans are available online you can choose the best that suits you.

But before selecting any running plan online, make sure that you have consulted your fitness expert. You can also take guidance from the fitness expert at ToneOp.

4. Go Slow

A lot of people tend to start their run too fast, which can lead to burning out quickly." Instead, you should always end faster than you started. Giving yourself that transition time to warm up and find your flow is crucial." Then, as you feel ready, begin to drop the pace down gradually." 

5. Try A Walk-Run Approach

To make your running plan effective, you should take small breaks in between running. This approach can help to achieve your target of a 5km running plan or long-distance running training plan for beginners.

6. Take Time To Cool Down

It is important to cool down as soon as you finish running. A 5-10 mins walk after running will be a great option for it. This practice can help you to normalise the heart rate and also prevent the body from overheating. You can also try mild stretching exercises to relax your muscles.

7. Prioritise Hydration And Healthy Eating

Our body needs at least 4 litres of water on a daily basis. Water keeps us hydrated, and a well-balanced diet provides the essential nutrients to work throughout the day.

30 Day Workout Plan For Beginners

Day

Exercise

Day 1

Walk - 4 mins 30 sec

Run - 30 sec

Repeat - 3 times

Day 2

Walk - 4 mins 30 sec

Run - 30 sec

Repeat - 4 times

Day 3

Walk - 4 mins

Run - 1 min

Repeat - 3 times

Day 4

Walk - 15 mins

Day 5

Walk - 4 mins

Run - 1 min

Repeat - 4 times

Day 6

Walk - 4 mins

Run - 1 min

Repeat - 4 times

Walk - 1 min

Running - 1 min

Day 7

Walk - 4 mins

Run - 1 min

Repeat - 4 times

Walk - 1 min

Running - 1 min

Repeat - 2 times

Day 8

Walk 20 mins

Day 9

Walk - 3 mins 30 sec

Run - 1 min 30 sec

Repeat - 5 times

Day 10

Walk - 3 min 30 sec

Run - 1 min 30 sec

Repeat - 4 times

Walk - 30 sec

Running - 1 min 30 sec

Repeat - 2 times

Day 11

Walk - 3 min 30 sec

Run - 1 min 30 sec

Repeat - 4 times

Walk - 30 sec

Running - 1 min 30 sec

Repeat - 3 times

Day 12

Walk - 3 mins

Run - 2 mins

Repeat - 5 times

Day 13

walk 25 mins

Day 14

Walk - 3 min

Run - 2 mins

Repeat - 4 times

Walk - 1 min

Running - 2 mins

Repeat - 2 times

Day `15

Walk - 3 min

Run - 2 mins

Repeat - 4 times

Walk - 30 sec

Running - 2 mins

Repeat - 2 times

Day 16

Walk - 2 min 30 sec

Run - 2 mins 30 sec

Repeat - 5 times

Day 17

Walk 30 mins

Day 18

Walk - 3 mins

Run - 2 mins

Repeat - 6 times

Day 19

"Walk - 2 mins 30 sec

Run - 3 mins 30 sec

Repeat - 4 times

Walk - 1 min

Running - 2 mins 30 sec

Repeat - 3 times"

Day 20

Walk - 2 mins

Run - 3 mins

Repeat - 6 times

Day 21

walk 35 mins

Day 22

"Walk - 2 mins

Run - 3 mins

Repeat - 5 times

Walk - 30 sec

Running - 2 mins 30 sec

Repeat - 2 times"

Day 23

Walk - 1 min 30 sec

Run - 3 mins 30 sec

Repeat - 6 times

Day 24

"Walk - 1 min 30 sec

Run - 4 min 30 sec

Repeat - 5 times

Walk - 30 sec

Running - 3 mins

Repeat - 2 times"

Day 25

walk 40 mins

Day 26

Walk - 1 min

Run - 4 mins

Repeat - 6 times

Day 27

Walk - 30 sec

Run - 4 mins 30 sec

Repeat - 6 times

Day 28

"Walk - 30 sec

Run - 4 min 30 sec

Repeat - 5 times

Walk - 15 sec

Running - 4 mins 45 sec

Repeat - 2 times"

Day 29

walk 45 min

Day 30

Running - 30 mins

The Final Say 

If you run for a few minutes each day, it can improve your health and even extend your life. You do not need to run every day to benefit. Elite runners stay healthy by scheduling rest days and cross-training days. 

On those days, try lower-impact activities like swimming and cycling to give your running muscles a break. Remember, it is essential to take care of your body and allow it to recover.

FAQs

1. What are the 5 benefits of running?

The 5 benefits of running are

  • Increased longevity 

  • Enhanced Cardiovascular Health 

  • Weight Loss 

  • Enhanced Sleep Quality 

  • Relieves of Stress, And Improve Mental Health 


2. What are the types of running?

The types of running are:

  • Road Running 

  • Treadmill Running 

  • Trail Running 

  • Track Running 


3. How important is running?

Running helps to boost the metabolism and functioning of the body. It improves the sleeping pattern and enhances mental clarity.

About ToneOp

ToneOp is a platform dedicated to improving and maintaining good health through a comprehensive range of goal-oriented health plans with up to 3 Coach Support. With a range of Weight Management, Medical Condition and Detox Plans, the app also provides premium health trackers, recipes and health content. Get customised diet, fitness, naturopathy & yoga plans and transform yourself with ToneOp. 

References

https://www.nytimes.com/guides/well/how-to-start-running

https://www.rei.com/learn/expert-advice/running-basics.html 


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