The Easiest Way to Start Running: Think About Your Breath, Not Your Time
This is a big transition from walking (or not exercising) to running or jogging. While many beginner programs suggest walking and running timing, Runner’s World offers an easier method.
In this running training program, you commit to doing three 30-minute running workouts per week for three months. The first and last five minutes are warm-up and warm-up periods. During 20 minutes of running and walking, you monitor your breathing and run using the energy of your body:
Run and walk next to your body. Alternate running until you hear breathing and walk until you catch your breath, for a total of 20 minutes. No formulas or intervals – run with your body and breath. If you are like me, you can start with 15-20 seconds of running and 2-3 minutes of walking until you catch your breath. Do not worry. Perhaps this is where your body is in good physical shape right now. Continue with this, tune in to your body and don’t force it to work longer.
The next workout might be about the same too. But after a few weeks, those 15 seconds will grow to 30, 45 seconds, or even minutes, and the time it takes to catch your breath will decrease. That’s when it gets fun, because you can feel the difference along the way.
By sticking to a plan based on your body, rather than arbitrary time intervals or a specific pace, you can have more fun developing your running habit and the progress you see every time you hit the road.
The World’s Easiest Startup Training Program | World of runners