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7 Ways for Beginners to Run without Walking ...

By Tara

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:

1 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.

2 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).


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3 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).

4 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).

5 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).

6 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).

7 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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