Get Out and Run!

by Rachelle on March 18, 2013

The great thing about running is that it is simple.  You do not need any special skills, expensive equipment, or wonderful athletic ability.  All you need is a pair of shoes and some motivation!  Follow this plan to get started running and maybe even finishing your first 5K race!


How do I get started?

If you are a beginner, it is best to start out slow, really slow, to avoid injury and burnout.  Try this run/walk regiment two to three times a week on non-consecutive days.  Begin each session with a five minute warm-up walk.  Repeat a week if you aren’t ready to move up to the next level.


Week 1: run 2 minutes, walk 3 minutes; repeat 6 times


Week 2: run 3 minutes, walk 3 minutes; repeat 5 times


Week 3: run 5 minutes, walk 2 minutes; repeat 4 times


Week 4: run 7 minutes, walk 3 minutes; repeat 3 times


Week 5: run 8 minutes, walk 2 minutes; repeat 3 times


Week 6: run 9 minutes, walk 1 minutes; repeat 3 times


Week 7: run 30 minutes!!!



Running tips

  • Increase your runs gradually.  Increase your distance by no more than 10 percent a week, i.e. if you run a total of 10 miles one week, aim for 11 the next.
  • Incorporate strength training into your weekly routine.  Weak muscles are prime targets for injury.  Strengthen them with strength-training sessions between runs that target all your major muscle groups.
  • Stay flexible. Stretch after you warm-up and then stretch again after your run.
  • Don’t stop because of bad weather.  If you have a treadmill set it at a one percent incline to get the same caliber workout as running outside.


There are many different ways people are motivated.  If you are one who is motivated by having a deadline looming on the horizon, you may want to try the couch to 5K plan.  There are many different approaches to this plan.  The following routine starts out very slowly and builds up to running a continuous 30 minutes by the end of week eight.


Week one: Walk for six minutes, then jog at an easy pace for one minute. Repeat three times. Aim for three sessions with that same sequence for week one.


Week two: Walk for five minutes, then jog for two minutes. Repeat three times. Aim to do three sessions in week two.


Week three: Walk for three minutes, then jog for four minutes. Repeat four times. Aim for three sessions in week three.


Week four: Walk for two minutes, then jog for five minutes. Repeat four times. Shoot for three of those sessions in week four.


Week five: Walk for two minutes, then jog for eight minutes. Repeat three times. Do three of those sessions in week five.


Week six: Walk for two minutes, then jog for nine minutes. Repeat three times. Try to do three sessions for week six.



Week seven: Walk for one minute, then jog for 11 minutes. Repeat three times. Do three sessions this week.


Week eight: For your first run this week, try walking for five minutes to begin and end the workout, and run for 20 minutes in between. By the end of the week, try to run for 30 minutes without stopping.


Aim to run for 30 minutes three times a week, and you’ll notice that your stamina and fitness will continue to improve.  Soon you’ll be ready to run your first 5K!


Good luck!  I hope you are able to get out and run now that the weather is starting to warm up, yeah!!!



Health Contributor at Creative Bioscience
Hi I'm Rachelle, or "Elle" for short. I am a busy body, but always been a plus sized kinda girl. I've learned that my curves are sexy, and I can feel good about how I look without looking like a stick! I'm a work-a-holic and stay as active as I can with lots of projects, so I have to prioritize my health choices. Working for Creative Bioscience has opened my eyes to what you can do to supplement your diet, and manage things in a natural way. The advances that are being made in the health arena are so exciting, and we are on the front lines bringing the best of the best. Rachelle's favorite product is hCG 1234

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