Running Plans for Beginners

Jumping from being a sedentary overweight person to being a runner is a big leap. Being a true runner requires commitment, motivation and some hard work. and it’s worth it. Running has many benefits. First of all, if you’ve been struggling with your weight, running can help you shed those pounds in no-time. Not only that, it will also boost your fitness level, reduces stress levels and the risk of cardiovascular diseases. And so on.

Therefore, if you’re an overweight person and want a sensible way to start running, then keep on reading and learn how to start the right way.

How to Go From Being Sedentary to Running With Ease

The most important thing you need to do as a beginner overweight runner is to start slowly and build the intensity up gradually. Most beginners don’t get through the 2nd week of training for mainly one reason: Doing too much too soon. This is the recipe for disaster. When it comes to learning any new skill, the right practice and adaptation phase are mandatory. Otherwise, you’ll be just setting yourself for failure and setback.

The healthiest way is start running is to opt for the Walk-Run-Walk (W-R-W) program. This simple method can help you ease into the sport of running without suffering its shortcomings. Not only that, the W-R-W method can help you lose weight, boost your confidence level, and it’s actually a very enjoyable way of training.

[box type=”note”]Each training session should take about 25 or 30 minutes, three to four times a week. That’s the same amount of moderate exercise recommended by countless fitness and health studies.[/box]

Here is a step by step beginner program:

  • Week No. 1 : During your 1st week, there is no need to run. You only need to walk. This builds up the habits of exercising and prepares you, mentally and physically for the future workouts.
  • Week No. 2 : Start with a 5-minute walk for warm-up. Run for 30-45 seconds straight (the amount of running depends on your fitness level), then take a walk break for one full minute for recovery. repeat the pattern for 4 or 5 times. Your workout should always end with a cool down.
  • Week No. 3 : Start off the workout as usual with a warm-up. Now add a full minute run, then walk for less than a minute for recovery. repeat the pattern for 4 or 5 times

See, the fitter you get, the more you’re going to run more and walk less. And as the training progresses forward, you must lengthen the running and shorten up the walking until you’re able to run straight for 30-minute without much huffing and puffing.

[box type=”note”]That’s it. Now it’s time for you to take action. Speed of implementation is key to success. Therefore, make sure to put into practice what you’ve just learned, even if you’re not sure that you’ve it all figured out. Learn by doing![/box]


About the author

David DACK is a runner and an established author on weight loss, motivation and fitness.  If you want more free tips from David DACK, then go to and for a limited time you can grab this special “Weight Loss By Running” FREE report.

[box]If you really want to Lose Weight fast and forever, this is a proven step-by-step technique that can help. You can lose up to 5 pounds each week by just following this simple report. So what are you waiting for? Click Here Now![/box]



Contributing Author

This post was written by contributing author at Hive Health Media. If you would like to write for us about health, fitness, or blogging topics, click here.

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