Starting A Running Program

Beginning a running program can be daunting, especially if you’re doing it alone!

Whether you are new to running or coming back from injury, a graduated running program can be used in a safe manner to reduce the risk of injury. Basically, the goal is to limit the change in number and magnitude of training variables at a time. The key to beginning a running program successfully is to progress at your own pace. The below program is only a guide. If you have a history of running you may find the progressions too slow and you may be able to skip some stages. Or if the progressions are too fast for you, listen to your body and slow it down a notch!

If you are new to running, you should aim to be able to:

• walk at a decent pace for at least 30 minutes before thinking about running.
• start slow because your legs and lungs are still going to be getting used to running.

The focus for the first 2 months shouldn’t be on distance or how fast you go but simply just getting 30 minutes of movement in at a time on the legs.

Make sure you have the correct footwear! Did you know the glue holding the EVA together can expire and leave us with a “dead shoe”? If you have had your running shoes for over 2 years best to get an assessment with your podiatrist and get some new ones!

Podiatrists can do a dynamic running assessment where we observe how your foot behaves when you are running. We can identify if there are any asymmetries in your hips and leg strength affecting your style. Advice can be given regarding footwear so that you can have a list of ideal shoes that would be correct for your foot type.

Consistency is key!! Try not to extend the gap between running days any more then 2-3 days as by doing so you will essentially be starting over. Below is an evidence-based beginners running program I recommend which takes up to 12 weeks to complete. The idea is that you complete each phase a few times before moving onto the next one.

Tip: During this program you should be running at a pace where you can still talk whilst running. Any faster at this stage will increase our risk of injury.

Note: If you have any health conditions, please check with your doctor before beginning this program or any other fitness programs.

Stage 1

Build up to 30 minutes of nonstop walking.

Stage 2

Walk for 4 minutes. Run for 1 minute.

Repeat that sequence four more times. End with 4 minutes of walking.

Total workout time: 29 minutes, 5 of which are running.

Stage 3

Walk for 4 minutes. Run for 2 minutes.

Repeat that sequence four more times. End with 3 minutes of walking.

Total workout time: 33 minutes, 10 of which are running.

Stage 4

Walk for 3 minutes. Run for 3 minutes.

Repeat that sequence four more times. End with 3 minutes of walking.

Total workout time: 33 minutes, 15 of which are running.

Stage 5

Walk for 2 minutes 30 seconds. Run for 5 minutes.

Repeat that sequence three more times. End with 3 minutes of walking.

Total workout time: 33 minutes, 20 of which are running.

Stage 6

Walk for 3 minutes. Run for 7 minutes.

Repeat that sequence two more times. End with 3 minutes of walking.

Total workout time: 33 minutes, 21 of which are running.

Stage 7

Walk for 2 minutes. Run for 8 minutes.

Repeat that sequence two more times. End with 3 minutes of walking.

Total workout time: 33 minutes, 24 of which are running.

Stage 8

Walk for 2 minutes. Run for 9 minutes.

Repeat that sequence one more time. Then walk for 2 minutes, run for 8 minutes.

End with 3 minutes of walking.

Total workout time: 35 minutes, 26 of which are running.

Stage 9

Walk for 1 minute. Run for 9 minutes.

Repeat that sequence two more times. End with 3 minutes of walking.

Total workout time: 33 minutes, 27 of which are running.

Stage 10

Walk for 2 minutes. Run for 13 minutes.

Repeat that sequence one more time. End with 3 minutes of walking.

Total workout time: 33 minutes, 26 of which are running.

Stage 11

Walk for 2 minutes. Run for 14 minutes.

Then walk for 1 minute, run for 14 minutes. End with 3 minutes of walking.

Total workout time: 34 minutes, 28 of which are running.

Stage 12

Walk for 3 minutes (or until you’re good and ready).

Then run for 30 minutes nonstop. End with 3 minutes of walking.

Total workout time: 36 minutes, 30 of which are running.