7 Ways for Beginners to Run without Walking ...


As a running coach and personal trainer, I have many ways for beginners to run because I have helped thousands of non-runners to become runners, many of whom now even love the sport. Most of these people started out running for weight loss and health reasons but through the training process they found a healthy addiction. These people never would have even guessed their legs could take them so far. And aside from all the physical health benefits (and there are a ton), running offers some solo time to sweat and get in touch with your mind. So how do you get involved in this really cool sport that requires no fancy equipment? Let’s tackle this goal together as I share with you the ways for beginners to run:

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Start out with a Dynamic Stretch

Dynamic stretching, or stretching in motion, is important to do prior to your run or any workout. Set aside 3-5 minutes for a dynamic stretch so you can lubricate your joints, gradually elevate your heart rate and warm up your body. Your dynamic stretch can consist of jumping jacks, high knees and legs lifts. Stretching is one of the vital ways for beginners to run.


Dynamic stretching is an important part of any running routine, and it is especially important for beginner runners. Dynamic stretching helps to lubricate the joints, gradually increase the heart rate, and warm up the body. It should be done for 3-5 minutes prior to a run, and can include exercises such as jumping jacks, high knees, and leg lifts.

In addition to dynamic stretching, it is important for beginner runners to take a few other steps in order to prepare for a run. Staying hydrated is essential to running, so it is important to drink plenty of water both before and after a run. Additionally, it is important to wear the right clothing and shoes. Breathable fabrics and comfortable shoes will help to keep the runner comfortable and reduce the risk of injury.

It is also important for beginner runners to start out slowly. Beginners should start with short runs and gradually increase their distance over time. It is also important to take regular rest days, as this will help to prevent injury and burnout. Finally, it is important to listen to the body and stop if something feels wrong. Taking these steps will help to ensure that beginner runners are able to safely and successfully incorporate running into their fitness routine.


Do the 3-2-1

To build your endurance you should begin running gradually with a break, and the best way to perform this is through the 3-2-1. I like to train clients with 3 minutes jogging, 2 minutes walking and 1 minute jogging. This sequence should be repeated 2 times to start out with (activity total time of 12 minutes).


The 3-2-1 method is a great way for beginners to start running without walking. It involves alternating between jogging for three minutes, walking for two minutes, and jogging for one minute. This sequence is repeated twice, for a total of 12 minutes. This method helps build endurance without overworking the body. It is also beneficial for those who are new to running, as it gives them time to rest and catch their breath. Additionally, this method can be adjusted to fit the individual's needs. For example, if the person finds the three minutes of jogging too much, they can shorten it to two minutes.


Practice the 5-2-2

Now that you have a base to begin, several days later, practice the 5-2-2 plan. This plan consists of 5 minutes running, 2 minutes walking and 2 minutes jogging. Repeat for 2 times (activity total time of 18 minutes).


Follow the 7-2-3

Now that your endurance is building follow the 7-2-3 plan, which consists of 7 minutes of running, 2 minutes of walking and 3 minutes of jogging. Repeat 2 times (activity total time of 24 minutes).


Now Build up to 9-2-4

Now that you are becoming a runner, let’s try to run longer. Two days after your last workout, practice the 9-2-4. This workout consists of 9 minutes running, 2 minutes walking and 4 minutes jogging. Repeat this sequence 2 times (total activity time of 30 minutes).


You Can do 11-1-5

You can do this because you are building your endurance and becoming a full blown runner. Bet you didn’t know you had it in you! Now run the 11-1-5, which consists of 11 minutes running (don’t worry how fast or slow your pace is), 1 minute walking and 5 minutes jogging. Repeat for 2 times (total activity time of 34 minutes).


At Last 18 Minutes Running

Now that you have built yourself up to running longer, finish with an 18 minute run (about 2 miles total). If you can continue, run longer. Follow this plan and you can be a runner. Why not register for a 5k race now that you know all that you are capable of doing?

Hope you have enjoyed this running plan to help you transform into a running powerhouse. With time your speed will quicken and you will continue to build your strength, stamina and endurance. So what are your running goals and are you now a runner?

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Where Thoughts and Opinions Converge

I used to run years ago but now I'm totally out of shape and older. Is it safe on my knees to run while being overweight? #missmymorningrun

How many times a week?

I love this, I'm so going to try this this week!

This post has helped me a lot. Thank you. I'm starting out as a runner and I wasn't doing well on my own, but this had made me run better and with more confidence.

I'm going to try this out

I really like this and I'm going to try it out :)

I think I am going to try this

Thank you for this post! I've been trying to run but I find it hard to do w/o taking a break. I'm definitely going to try these tips for my next work out! :)

Great idea! I run cross country raíces once a week and this really helped me.

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