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If you are a total beginner trying to get into running then this is the guide for you. We will start with some general tips, but solely for running and a running buildup guide over the space of 10 weeks.

Here are 3 simple things you should bare in mind when starting out, but overall the most important thing when first starting is to always train UNDER your limit. If you push yourself too much you may get an injury, be too sore to go running for a few days, or you may even get frustrated with yourself and de-motivated.

For the first 2-3 months take things very easily.

• <Go Slow! If you’re new to running don’t worry about speed. It is important to focus on increasing your stamina and endurance first. In short this means running slowly. Even if you feel comfortable fitness / breating wise your joints and bones may take longer to adjust to the exercise and extra weight and movement being stressed through them. If you do too much before your endurance is increased or your muscles and joints used to the exercise then you WILL get an injury.
  
• Build Slowly. You have to start slow, but in time to improve you have to build and push your limits.To become a better runner you will have to increase the amount of time or mileage you do. But again, do this slowly, it is generally recommended not increase your overall weekly mileage by more than 10 per cent or 2 – 3 miles no matter how experienced you are.
  
• Warm up and cool down. This is vital no matter how experienced you are. Failure to do this will again, cause an INJURY. You should spend 5 – 10 minutes of walking or slow jogging to prepare your muscles for the exercise. Also when you are finished don’t just come to a dead stop – cool down by slowing and walking for 5 minutes.

Running Guide

Here is a simple 2 month training schedule which will take you from being able to run for 10 minutes to 30 minutes. It will dramatically increase your endurance, and stamina, and you will even lose weight following this program (if you keep a balanced diet).

For these first 2 months you should focus on your running time and not distance.

Following this guide you will be running 3x a week, with at least a 1 day gap in between each session – a good pattern to follow is running on a Monday, Wednesday, then Friday. This way you have 2 whole days to fully recover before increasing the intensity of your exercise. Don’t go for speed, just complete the time at a pace where you feel comfortable. This guide does not state cool down and warm up times but you should do 3-5 minutes walking at the start and end of the runs. The rest periods should be 1-2 minutes (no more or you will cool down too much).

Week 1:  10 Minutes: 5-rest-5

Week 2: 12 Minutes: 6-rest-6

Week 3: 15 Minutes: 8-rest-7

Week 4:18 Minutes: 6-rest-6-rest-6

Week 5: 20 Minutes: 10-rest-5-rest-5

Week 6: 22 Minutes: 12-rest-10

Week 7: 25 Minutes: 15-rest-10

Week 8: 30 Minutes: 15-rest-10-rest-5

If you ever struggle with motivation, or find it a chore to run then give our subliminal running training mp3 a try – it aligns your subconscious mind with your conscious goals of running to make sure you are 100% committed and get the most from your runs.