Is now a good time to start running?

If you're asking yourself that question then the answer is probably yes. Whether you're looking to build fitness, find a new method of cross training for another sport (see our blog on how running might help your cycling), or start a new hobby, running is an easy and (I promise) enjoyable way to do this. 

The program we've got for you below takes you from walking for 30 minutes all the way up to running for 30 minutes in 12 progressive steps.

Before you start

1. Go at your own pace: 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. 
2. Walk before you run: 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.  
3. Routine is key: Routines are important if you are going to stay motivated. Plan to run between three and four days a week and stick to it religiously. 

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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.

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, or try one of our training plans if you want to go even further. Then you can try an event or join in a Park Run if you want to mix things up a bit.

Remember to tag us in any posts on social media and keep us updated on your running journey!