A 7-week run-walk plan for beginner runners: At the end of this seven-week plan, you’ll be able to complete 175 minutes of exercise per week, running for approximately twice as long as you walk. And here’s the good news: because you’ll be moving faster, you’ll cover longer distances without adding workout time to your schedule. ‘The best exercise is the one you will do consistently,’ says Blair. You can also use a stationary bike or elliptical trainer, but walking is an excellent foundation for running and holds the convenience trump card. This should be a brisk walk – ‘not a race walk, but not a window-shopping walk either’, says Steven Blair, professor of exercise science at the University of South Carolina, US. Run with friends or go to a parkrun, and track your miles so you can see your progress.īefore your first run, get in the regular exercise habit by walking. ‘You have to teach the brain through experience,’ says Duhigg.īuild a support system: Equip your routine with things that will make you feel good, says Duhigg. Reward yourself: Treat yourself to something you enjoy straight after you exercise, so your brain associates exercise with an immediate reward. ‘You’re creating neural pathways that make the activity a habit.’ ‘The cues have to be consistent,’ says Duhigg. Keep it regular: Run at the same time of day and listen to the same pre-workout music. Write down your cues and rewards and post your plan somewhere you can see it. Make a plan: Duhigg says every habit is made up of a group of cues (time, place, music, other people) a reward (chocolate, massage, smoothie) and a routine (the workout). ‘Once it’s a habit, exercise feels easier and doesn’t take as much willpower when you don’t feel like it,’ says Charles Duhigg, author of The Power of Habit. Let's get started! 1.Your goal is to: get motivated We've developed a five-part programme with expert coach Sam Murphy to help you take your first steps and move towards your first race. ‘If you go further or faster than you’re ready for, your body can’t adapt quickly enough and you’ll get injured.’ Following a plan that is right for you and your goals is really important to ensure you stay motivated and can track your progress. It's all about building up gradually and allowing the body to adapt. ‘You have to start where you are, not where you think you should be,’ says running coach and exercise physiologist Janet Hamilton. You may be a beginner with no experience but that doesn't mean running isn't for you. But once you build routine into your life you'll find yourself itching to get out. Getting out the door is the hardest part of running.
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