Beginner how often should i run

Don't be. When you're starting a new exercise program, the idea is to start slowly and build up. You may want to start with a Couch to 5K program that will have you do a combination of running and walking for 20 to 30 minutes three to four days a week. It will help guide you from mostly walking to mostly running, and will do so gradually.

If the idea of cross-training another one to two days a week makes you want to scurry right back to you couch, then my advice is simple: don't cross-train! I'm serious. If getting out the door for your Couch to 5K training is hard enough, then don't add on anything else yet. You will find that as you do more and more running, your body and mind will start to crave your runs.

Once you have your running habit well set, then you can add in cross-training. Remember that Rome wasn't built in a day and no new habit is formed in one week. So the basic answer to the question how often should I run is three to four days a week with some cross-training thrown in, if possible, and at least one day a week of rest.

And one last thing: remember to have some fun, even on those days when your run is on the tougher side. Find your next race. More Running Articles. Look for this banner for recommended activities. Cancel Yes. If you feel out of shape, or you're recovering from injury or worried about an existing condition, see a GP before you start running. Get tips on foods you should eat for sport. To avoid injury and enjoy the experience, it's essential to ease yourself into running slowly and increase your pace and distance gradually over several outings.

Start each run with a gentle warm-up of at least 5 minutes. This can include quick walking, marching on the spot, knee lifts, side stepping and climbing stairs. Give yourself a few minutes to cool down after each run by walking and a doing few stretches. Try our post-run stretch routine. Regular running for beginners means getting out at least twice a week. Your running will improve as your body adapts to the consistent training stimulus.

It's better to run twice a week, every week, than to run 6 times one week and then do no running for the next 3 weeks. Our Couch to 5K programme is designed to get just about anyone off the couch and running 5km in 9 weeks. Whatever your level, setting challenges is useful to stay motivated. Training for a race, such as a 5K, or a charity run is a good way to keep going. You can search online for running events near you, and the parkrun website provides information on free weekly runs open to people of all abilities.

It really helps to have someone about the same level of ability as you to run with. You'll encourage each other when you're not so keen to run. You'll feel that you do not want to let your running partner down, and this will help motivate you.

Find a running partner on realbuzz or JoggingBuddy. In addition to training plans, there are several other things you can consider to make your new love for running go more smoothly. Stretching following a workout, tracking your progress and running with a friend to keep you motivated are just a few examples.

For beginners, you can expect to run for anywhere between 30 and 45 minutes. If you plan on walking the whole thing, you could be looking at finishing a 5K in an hour.

As you begin to make progress and your body adapts to your new training regime, you can expect your average time to decrease. Many elite runners can complete a marathon in as little as 20 minutes. To put things into perspective, the world record for a man to complete a 5K race is The world record for women is A 5K is a great starting point for anyone who is getting into running. And hey, if you feel as if you can run more than one 5K a week, why not give it a try? Have you ever found yourself getting ready to go out for a run but not being sure exactly what you needed to bring?

When I completed my first marathon, I realised that there were a number of When I got into running, I spent a long time only running in joggers and, by doing so, Skip to content A 5K is one of my favourite distances to run throughout the week.

The following are just a few of the basic guidelines that experts give to all runners before they hit the road: Warm up- Carry out exercises before your run such as star-jumps or jogging on the spot.

Anything that gets the blood pumping around your body is likely to have a positive impact. Each runner has a different level of ability. Do not base the distance you feel you need to run on those who surround you.

It is much more important to listen to your body. Continue Reading. We use cookies on our website to give you the most relevant experience by remembering your preferences and repeat visits. However, you may visit "Cookie Settings" to provide a controlled consent.