How to Become a Runner in Just 10 Weeks
It’s very easy to look at runners and think they’re somehow different to us; that they were simply born super fit - this is definitely how I’ve felt in the past. However, with a little work and determination, you too can become a runner.
Many people actually think they’re too overweight, or unfit to run. However the fact is, running doesn’t have to be fast to be effective, therefore anyone can participate.
The best part is that it’s completely free!
Benefits of running:
- Boosts energy and mood
- Burns calories
- Helps with weight loss
- Tones and firms the body
- Provides quiet thinking time
- Can encourage better eating habits
Exercise also has the added benefit of helping prevent disease, such as heart disease, type 2 diabetes, and some cancers. So, why not give it a go?
Running form
Before you begin running it’s important to consider your running form, this is how you hold your body as you run. For an effective run, try to:
- Relax your upper body, pulling your abdominal muscles in tight.
- Swing your arms back and forth, rather than across the body.
- Push off from the balls of your feet.
Stretching
Stretching is a particularly important part of any exercise regimen. It helps reduce the amount of lactic acid produced by the muscles, decreases the chance of injury, and keeps the body supple.
Get into the practice of stretching 5 or 6 times each week, for short periods at a time. It’s a good idea to make it part of your before and after exercise routine.
Stretching examples include:
- Calf stretch
- Hamstring stretch
- Quadricep stretch
- Tricep stretch
- Yoga poses
- Pilate’s poses
I’m a firm believer in taking lifestyle changes step by step, on a consistent basis until they become habit. Previously when I’ve tried to run, I simply didn’t have a plan - the result? My efforts faded out after a few weeks.
Recently I was perusing a copy of the excellent magazine Notebook (September 2007), and came across a very simple, yet easy to follow beginner’s running program.
The key to any new exercise regimen is, that it starts small and increases gradually. This is exactly what this program does, and I’m really excited to get started myself.
Simple steps to becoming a runner is just 10 weeks
Week one
- Walk for four and a half minutes
- Jog for 30 seconds
- Complete five repetitions
Time: 25 minutes
Week two
- Walk for four minutes
- Jog for one minute
- Complete five repetitions
Time: 25 minutes
Week three
- Walk for three and a half minutes
- Jog for 90 seconds
- Complete five repetitions
Time: 25 minutes
Week four
- Walk for three minutes
- Jog for two minutes
- Complete five repetitions
Time: 25 minutes
Week five
- Walk for two minutes
- Jog for two minutes
- Aim for six repetitions
Time: 24 minutes
Week six
- Walk for one minute
- Jog for two minutes
- Aim for eight repetitions
Time: 24 minutes
Week seven
- Walk for one minute
- Jog for three minutes
- Complete six repetitions
Time: 24 minutes
Week eight
- Walk for one minute
- Jog for four minutes
- Complete five repetitions
Time: 25 minutes
Week nine
- Walk for 30 seconds
- Jog for four and a half minutes
- Complete five repetitions
Time: 25 minutes
Week ten
- Jog for as long as you’re comfortable
- Go into a brisk walk when you need to
- Congratulations - you did it!
Remember to add stretching before and after each workout, this will also bring workout time to the recommended 30 minutes physical activity.
Try to repeat this program 2-3 times each week, along with other forms of exercise. Check out A Bit by Bit Approach to Exercise for more tips on suitable exercises.
If you find you’re struggling with the regimen at any point, simply drop back a week and repeat until you feel comfortable enough to move on.
Side note
As some of you are aware, I’ve been living in South Australia for the last 18 months, and have stopped over in Perth for the last two weeks. I leave Perth for the long journey to the UK on Wednesday, and am really looking forward to getting home.
I hope to have better internet access than I’ve had here, and just wanted to say “Thank You” for bearing with me - I haven’t been around as much as I’d like to be.
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Jul 3, 2008
This is a great article. Running is great exercise, and best of all it doesn’t cost anything. I really like how you set out the program to progressively increase the intensity. I very much believe the best way for long-term success when it comes to exercise or diet is to start very slow, and progressively work upwards.
Jul 4, 2008
Great guide Melanie. We often forget how simple these things can be. Hope the move is going well.
kathryn’s last blog post..Quicklinks
Jul 4, 2008
Huh, I’m in Perth and I just started a jogging program similar to this that I made up for myself last week. Your thoughts must be loud! ;-P
Jul 5, 2008
I’m also one of the ones that did the C25K program. Even I was astonished when I ran 30 minutes!!
Rebecca’s last blog post..Personal Revolution
Jul 6, 2008
Hey Melanie, I was literally just thinking that I wish I could take up something like jogging (I tried for about 6 months when I was younger and loved it), so I was surprised when I logged on here 5 minutes later and saw your post. Divine Intervention, I think! Anyway, I wondered your thoughts on jogging for people who are ‘bottom-heavy.’ I once told my doctor I’d taken it up, and he laughed at me. Do you think people of a certain shape should stick to walking because of the potential strain on the knees?
Jul 8, 2008
Hi Tom,
You are so right, gradually increasing your activity is absolutely the best way to improve your strength and endurance.
Hi Kathryn,
Thank you! We’ve safely arrived back in Northern Ireland, it’s been great to see family and friends again.
Hi Wendy,
That’s funny isn’t it!?!
Rebecca,
That’s amazing! I’m sure it felt so wonderful! Are you still running?
Hi Suzannah,
It’s great to hear from you! I’ll email soon
To be honest I think it depends on the individual - some people seem to be more prone to joint problems than others. But, if you had no problems last time, then I can’t see it being an issue this time.
I think the best thing to do is give it a go for a few weeks, then reassess. Having good foot ware will also help, as they can absorb some of the impact on your joints.
Jul 9, 2008
Certainly work giving a go. Looks like is a program people can do with any level of fitness
Jul 12, 2008
Hi Richard,
Yes, it’s nice to see a program that’s doable for all levels of fitness!
I love to hear how you get on if you do give it a go.