We’ve all been there… Lacing up for the first time ever, or lacing up after an extended break. It’s rough. That first run always makes you wonder, “Why am I doing this?” At times you want to quit, but you also want the benefits that come from running. The key to running with ease and increasing your mileage is to be on your feet as long as possible. Our 30-day Beginner’s Running Challenge will make a you fall in love with running by day 15!
When to Hit the Pavement
Running in the late afternoon is always a good way to begin a running program. Early in the morning, your body is still stiff from sleep and it takes a lot longer to loosen up. By late afternoon, all the walking you’ve done throughout the day has loosened up your whole body. If your schedule doesn’t permit for late afternoon, adjust as you need to make sure you hit your mark for each day; however, make sure you give your legs a great warm up. Stretching isn’t something you should only do before a workout, it should be part of your everyday morning routine. If you decide on a morning run, give yourself a half an hour to wake up first to get your body ready before hitting the pavement.
Pavement Vs. Treadmill
Although this workout is focused on street running, which helps you develop your running endurance and strength a lot faster, you can adjust this workout to a treadmill as well. Check out our guide on Treadmill Running vs Street Running to learn the difference and benefits of both.
Finding a Balance
There are two main components in running: your lung capacity and your muscle strength. Be mindful of both as you run because they may not always have the same peak. Your lung capacity may be amazing, but your legs may fatigue quickly, and continuing to run on fatigued legs can be more detrimental than beneficial. On the other hand, your legs may be powerhouses, but your lung capacity isn’t great yet. If this is the case, you can always walk a quarter mile, readjust your breathing, and pick up your run. This will build your lung capacity over time and help with adding more endurance in your legs.
30 Day Beginner’s Running Challenge
Equipment Needed: Great running shoes. Take a look at our guide on Choosing the Perfect Running Shoes if you haven’t purchased any yet. You should also have a runner’s watch or a smart phone with GPS.
If you prefer a more lightweight approach to your jog, try the Timex Marathon GPS Watch. Measure you distance and make sure you hit your target miles for each jog and walk.
What to Do: Follow the guide below for each day’s run mileage. The goal of this workout is to transition that initial dislike for running into becoming slightly (hopefully, majorly) addictive! Starting off reasonably sets the tone. By day 15 of this challenge, whether you’ll be at work, at home or at the grocery store, you’ll be anxious to lace up and hit the streets. Welcome to the inner circle!
Need a good stretch before you head out? Our Top Stretching Videos for Flexibility will warm up your entire body to help you give 100% on every run.
1st Day: 1 mile jog(Considering you’re a beginner, maybe you’ve never ran a mile before. This will help you get an idea of where your running skills are.)
2nd Day: 1/2 mile jog, 1/4 mile walk, 1/2 mile jog
3rd Day: Rest
4th Day: 1 mile jog
5th Day: 1/2 jog, 1/4 mile walk, 3/4 mile jog
6th Day: 1 mile jog
7th Day: Rest
8th Day: Rest
9th Day: 2 miles jog
10th Day: 1/2 mile jog, 1/4 mile walk, 1 mile jog
11th Day: Rest
12th Day: 2 1/2 miles jog
13th Day: 2 miles jog
14th Day: 1/2 mile jog, 1/4 mile walk, 1 mile jog, 1/4 mile walk, 1 mile jog
15th Day: Rest
16th Day: 2 mile jog
17th Day: 1 mile jog, 1/4 mile walk, 1 mile jog
18th Day: 2 mile jog, 1/4 mile walk, 1/2 mile jog
19th Day: 1 1/2 mile jog
20th Day: Rest
21st Day: 1 mile jog, 1/4 mile walk. 2 mile jog
22nd Day: 2 miles
23rd Day: 1 mile jog, 1/4 mile walk, 1 mile jog, 1/4 walk, 1 mile jog
24th Day: 1 1/2 mile jog, 1/4 mile walk, 2 mile jog
25th Day: Rest
26th Day: Rest
27th Day: 2 mile jog, 1/4 mile walk, 1 1/2 mile jog
28th Day: 1 1/2 mile jog, 1/4 mile walk, 1 1/2 mile jog
29th Day: 3 mile jog
30th Day: 3 mile jog
Now that you have that runner’s euphoria hitting you after mile 2, try out some of our other running programs to take your legs to the next level: