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April 02, 2020 0 Comments

Is now a good time to start running?

Currently we're all being told that we can and should get outside for some solo exercise as long as we are safe and sensible. Not only does exercise keep your immune system strong but it's really good for your mental health too especially if you're shut up at home all day.

So as long as you are symptom free and healthy, right now is a great time to lace up those trainers and start running. 

 

1. If you're ill stay at home!

Seriously this is important if you’re ill, stay at home and get better before attempting any exercise! Don't put yourself or others at risk.

2. Go Solo

While running with a friend might be more fun, it's sadly not an option at the moment, instead go out on your own or someone you live with. When you're out there try to limiting contact with those outside of your household as much as possible.

  • Stay close to home (even if that means running loops).
  • Pick quiet routes and quiet times.
  • Run on your own or with someone you live with.
  • Give other runners space and limit what you touch.

3. Go at your own pace.

The program we've got for you below is designed to be done at your own pace. It takes you from walking for 30 minutes all the way up to running for 30 minutes in 12 progressive steps.

You choose when you are ready to move on to the next stage, that could be once a week or it could be two steps in a week, you decide when you are ready. If you are finding the steps too easy, you can also jump ahead and either skip a stage or do two stages a week. 

4. Walk before you run.

We've all been sitting down a lot more lately and there has been a lot less opportunity to get out for those long walks. So if you haven’t been walking too much lately don't skip out the early walking stages or you're asking for an injury.

Be safe out there and if in any doubt, walk, the last place you want be right now is a doctors office with an easily avoidable bad knee.  

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5. Routine is key.

Routines have never been more in important than they are right now, set a plan up for the week and stick to it. Plan to run between three and four days a week and stick to it religiously. 

12 Steps to Becoming a Runner

Step 1

Build up to 30 minutes of nonstop walking.

Step 2
Walk for 4 minutes. Run for 1 minute.
Repeat for a total of 5 times. Cool down with 4 minutes of walking.

Step 3
Walk for 4 minutes. Run for 2 minutes.

Repeat for a total of 5 times. Cool down with 3 minutes of walking.
Total workout time: 33 minutes, 10 of which are running.

Step 4
Walk for 3 minutes. Run for 3 minutes.
Repeat for a total of 5 times. Cool down with 3 minutes of walking.

Step 5
Walk for 2 minutes 30 seconds. Run for 5 minutes.
Repeat for a total of 4 times. Cool down with 3 minutes of walking.

Step 6
Walk for 3 minutes. Run for 7 minutes.
Repeat for a total of 3 times. Cool down with 3 minutes of walking.

Step 7
Walk for 2 minutes. Run for 8 minutes.
Repeat for a total of 3 times. Cool down with 3 minutes of walking.

Step 8
Walk for 2 minutes. Run for 9 minutes.
Repeat for a total of 2 times. Followed by 2 minutes of walking, 8 minutes of running.
Cool down with 3 minutes of walking.

Step 9
Walk for 1 minute. Run for 9 minutes.
Repeat for a total of 3 times. Cool down with 3 minutes of walking.

Step 10
Walk for 2 minutes. Run for 13 minutes.

Repeat for a total of 2 times. Cool down with 3 minutes of walking.

Step 11
Walk for 2 minutes. Run for 14 minutes.

Repeat for a total of 2 times. Cool down with 3 minutes of walking.

Step 12

Walk for 3 minutes 
Run for 30 minutes nonstop. Cool down with 3 minutes of walking.

There you have it a super simple step by step guide to becoming a fully fledged runner. Once you've completed the program, start working towards running 5km. That way when all of this is over you can take part in the great park run series that operates all over the country.