There are 3 main things you should keep in mind when starting out. The most basic being to train UNDER your limit and start off slow. If you do too much you could cause yourself an injury and some furhter downtime, which is all time you can’t train for:

• Only Run Slow! You need to focus on increasing your stamina / endurance before anything else. Even if you feel comfortable cardio wise your joints and muscles may not be used to the extra weight and movement and strain required.
• Build Gradually. To become a better runner you will have to steadily increase the amount of distance you run. But step it up gradually. You shouldn’t increase your overall weekly mileage by more than 10% or two miles per week.
• Warm up and cool down every time If you don’t do this you will get injured. You should spend 5 – 10 minutes of walking or slow jogging to prepare your muscles for the exercise. When you are finished cool down by walking at a slower pace for five minutes.

Running Guide

Here is the simple training guide which if you are commited to it will take you from a 10 minute run to running for 30 minutes.

Following this guide you will be running 3x a week, with at least a 1 day gap in between each session – a good pattern to follow is running on a Monday, Wednesday, then Friday. This gives you 2 whole days to recover before increasing your distance.

On top of this guide you should do a 3-5 minutes warm up and cool down. The rest periods should be only 1-2 minutes otherwise your muscles will cool back down.

Week 1:  10 Minutes: 5-rest-5

Week 2: 12 Minutes: 6-rest-6

Week 3: 15 Minutes: 8-rest-7

Week 4:18 Minutes: 6-rest-6-rest-6

Week 5: 20 Minutes: 10-rest-5-rest-5

Week 6: 22 Minutes: 12-rest-10

Week 7: 25 Minutes: 15-rest-10

Week 8: 30 Minutes: 15-rest-10-rest-5

We hope you have enjoyed this beginners running guide. If you ever struggle with motivation, or find it a chore to run then give our running training cd album a go. It will align your subconscious mind an ensure you are totally committed. It will make you driven to go further in your training and put more effort in than ever.