Something has always kept you from running? With this training plan for beginners, you can do it! And your endurance will increase in no time.
Running for beginners
So you want to run. Regularly like "everyone else". You want to be fitter, younger, do something for yourself all by yourself, and of course, you want to get thinner. But you've wanted to do that before. Or, if you're being completely honest, all the time.
As a beginner, you should realize one thing: 30 minutes of jogging (without a break) is for already-fit people. For beginners, the first thing to do is a leisurely running workout, alternating between walking and steady running. In general, walking breaks are also part of the program for advanced runners; in fact, they are often necessary to relax the muscles. For beginners, they are generally an important item on the training schedule.
If you are a runner who wants to cover a 10-kilometer distance in a certain number of minutes, you should rely on a suitable running plan that first improves your general endurance and fitness. It does not make sense to use running plans that are aimed at half marathon or marathon training. Training plans need to be chosen wisely - proper preparation and the right running shoes are key. Running sessions are always rounded off with a stretching program of five to ten minutes. If you want to lose weight, you should also make sure you eat a healthy diet. That way, the pounds will fall off in no time at all.
Week 1 - start mentally
Something always keeps you from starting your workout? 1. no time, 2. if time, then tired, 3. the thought of rushing around and the redhead, 4. nothing to wear, 5. "As unfit as I am, it's useless anyway".
List everything that hinders you and find a positive answer to everything: 1. "I have time, I only need 30 minutes a day for now", 2. tiredness passes after three or four minutes in the fresh air, 3. "I'm not going to rush around, I'm going to take it slow", 4. there's that nice running store around the corner, 5. "But start, otherwise I'll get even more unfit and even more unfit and even ..." Stop! You want! You have one week to prepare yourself mentally. Then you start!
Week 2 - prepare well
Formulate your goal and specifically your running goal*. You need a measuring stick. A goal could be: I want to learn to run for 30 minutes at a time. Or ten kilometers in one hour. Attention, very important: Maybe you can't imagine anything yet. But if you don't set it, your running career will quickly come to an end. Because you don't know what you're doing. You'll either say, "Oh, that's not a sport, what I'm doing, I'm not doing that." Or you'll rush through the countryside until your lungs whistle and your legs ache, because running - that's running, after all! And then? Once again, the first attempt was the last.
Take your running career seriously. Plan your first run as if it were the German championship. Then the first day won't knock you off your feet but will be the beginning of a long development in which doing is more important than the very big goal in the distant future. For that, you need running shoes. Buy only the best, only the most beautiful ones! Because they will be your fattest friends soon. They need to smile at you from the shelf and say, "Let's go running!" Get advice in a good store.
Week 3 - enjoying the first runs
New shoes, mentally tuned in. Now for an idea of what would be right today running-wise. It could be one of these three plans:
1. Take a 30-minute brisk walk. Just being outside and marching through the neighborhood on foot. In sports gear. Big alarm guaranteed with all the neighbors - nicely triggering a guilty conscience. That's the first success. Important: remember the route and stop walking time. This is your first day of training. You have fulfilled the target.
2. the first walk, then add a jogging attempt. Extremely slow. Yes, this is where the World Slow Walking Championships are held, so what? Notice how long you walk and how long the running sections are in between. Measure the total time for your first lap. Your maiden run!
3. walk briefly to get in the mood, then start running at the same pace. Don't run until you run out of breath, but pre-determine when a walk break will follow. Always feel good, do not feel any exertion. So that your heart, lungs, head, legs, bones, and joints can grow in harmony with the runner inside you, you need to take smart walking breaks! By the way, the worst rain shower ever is especially motivating. Exactly one day X. Get out there! Rejoice, because you will never forget this starting day in your running career. Already a heroine on the first day!
Monday: heavy rain shower, 1st day of training. Log everything well!
Wednesday: Exactly the same lap as the 1st day, note running/walking times.
Friday: Search for a new route: If possible in nature and run the same length as Monday.
Week 4 - train properly
You go outside. You lift the first leg, then the second, and now you repeat this for 5 minutes as loosely as you can! Yes, slow motion, snail. Not bad. Then pause. Some stretching. Now the most important thing: Ten short runs, always only about 45-50 seconds, still with the same two legs, but now tense everything up a bit and is snappy! Wait, not quite as brisk: just a little. But in such a way that you can clearly feel the pushing off of the feet and the landing. Hepp, Hepp, help, help. After 30 seconds in this rhythm, the breathing certainly starts post, post. Loud and clear, someone is gasping for air. The face might get a little red, but it doesn't matter. You're right back on target. Now you go on, exactly for one minute, very relaxed and slow. Now legs up again! After the tenth run, there's a recovery break before you jog again, as slowly as you can, for five minutes. There you go!
Week 5 - running and kilogram teaching
So far we have completely neglected the kilogram approach. This is also the way we want it. It was only about running itself, about learning to love running. Nothing should distract from that. It's your start, your pace, your lap. That's all I really want to tell you right now. But if you might be getting a little tired this week, here's what will get you going:
The simple idea is to create longer pieces and be able to maintain a faster pace - to be able to burn more and more energy per training session. Soon, you'll be able to burn up to 1,200 kcal in a training session - and at a comfortable running load. With three runs, that's a complete extra day of energy turnover per week.
In other words, an entire day of fasting without starving. One seventh (1/7) of the entire eating week is gone in thin air. Being able to eat one-seventh more and not gain weight. This makes sense. It's easy to understand and there's still masses of room to go. What happens if I exercise five times a week and now, pinged, also pay a little - just a little - attention to my biggest dietary sins? What happens in twelve weeks? Now take a deep breath and don't get completely carried away yet. Step back and "learn to love running"!
Here we go into the new week:
Monday: Our tempo day. The first five minutes as usual very loose running, almost like walking, conversations are possible. But make sure you have good posture: Upright, arms well carried, and feet parallel. These first minutes are to get in the mood for the following tempo training. Short break with stretching, then our ten-minute runs. Again, run so briskly that it's almost sprinting and run the entire minute at the starting pace to the end. Draw from last week's experience.
New tip: Do the runs back and forth, dash to dash - checking that they always stay the same length. If it feels good, the distance that can be run in one minute can be increased. After each run, two minutes of relaxed walking. Finally, 5 minutes of very relaxed snail pace to run out.
Week 6 - Muscles
To make sure this week's three training days go off without a grumble, here's a funny true story, as it happened in this case after ten weeks of training: "I was driving yesterday and had one hand on the steering wheel and the other on my thigh. Suddenly I realize there's a huge solid mound on my leg. I panic and tell my husband, who is a doctor, about it in the evening. He looks at it on the treatment table and starts laughing uproariously. What I thought was a tumor is simply muscle, I have a thigh muscle for the first time in my life! I can feel my muscles as a fat bulge."
Monday: tempo day - five min run in, five min stretch, two times five to eight min tempo run, two min walk break in between, and five min run out.
Wednesday: Endurance running day - 30 to 40 minutes at a steady endurance pace - talking should still be possible. If you want to take a more athletic approach to the run, you can push it to the already familiar deep and very rhythmic breathing. This was followed by ten minutes of stretching.
Friday: Big round with the division: running and walking for all - no matter what the level is. The pace will be adapted to your level and your condition of the day. The pace will be different at the beginning than at the end. 40 minutes of training with the alternation of running and walking every two minutes. This exercise is especially good for building up a feeling for your own running pace. What pace do I really enjoy for two minutes? The faster runs will work completely different muscle groups than the slower pace or walking. Still, the duration of the runs is manageable. Please go on your normal endurance run and don't think too much about tempo day. It should be more of a mix of endurance running and very easy tempo running today. I want you to pay special attention to the running technique during the slightly faster two minutes, so you can feel the muscles in your thighs, calves, and butt.
0 Comments