How to Start a Running Routine

Many people argue that walking is better than running. However, research has proven that if you want to lose weight and be fit, then running is more helpful than walking. Walking is also a good exercise, and there are different styles of walking which people use to get into good shape.

But if you think walking is good for overall body exercise, then you should know running is always a better choice (not on the treadmill but outdoors).

When you walk, your body is subjected to a fixed amount of exercise on a daily basis, but when you suddenly start running and jogging, you end up with muscle spasms and body pain. This is because, you are suddenly subjecting your body to a completely different routine of exercise which it is not prepared for.

Therefore, even though a person is a regular walker, he/she has to accustom the body to a specific time and distance of running gradually, so that the exercise changes are not too sudden to adapt to. But to help the body get used to it, one will need a little motivation to run.

Firstly, one should let the body ease into the running program gradually so that there are no side effects. For this purpose, there needs to be a proper plan that helps increase running time and distance over a period of time. If one doesn't follow regular walking exercises and wants to transform into a runner, the time and effort can be double.

Thus, as a beginner, one has to be sure of shoes, clothes, diet, and walking habits. The best way is to scheme out a plan as mentioned above. One can keep a duration of 8 weeks with a specific routine of walking-jogging-running. By the end of 8 weeks, it will be possible to run longer distances with extreme ease, and find out how to increase speed.

You would need the right shoes and clothes to wear while running. Regular walkers would need a pair of good running shoes, as they are very different from walking shoes. So, one should be ready with footwear, clothes, and of course a medical clearance to go ahead with this exercise.

Once ready, make sure to warmup daily, which can be done by walking for 5-10 minutes prior to running.

Once ready with the warmup exercises, one can start following a weekly running plan, which will accustom the body to a healthier running environment and increase stamina to run more every week.

Week 1:

• Walk for 6 minutes
• Jog for 1 minute
• Repeat 3 times
• Follow same sequence, thrice for week one

Week 2:

• Walk for 5 minutes
• Jog for 2 minutes
• Repeat 3 times
• Follow same sequence, thrice for week two

Week 3:

• Walk for 3 minutes
• Jog for 4 minutes
• Repeat 4 times
• Follow same sequence, four times in week three

Week 4:

• Walk for 2 minutes
• Jog for 5 minutes
• Repeat 4 times
• Follow same sequence, four times in week four

Week 5:

• Walk for 2 minutes
• Jog for 8 minutes
• Repeat 3 times
• Follow same sequence, four times in week five

Week 6:

• Walk for 2 minutes
• Jog for 9 minutes
• Repeat 3 times
• Follow same sequence, four times in week six

Week 7:

• Walk for 1 minute
• Jog for 11 minutes
• Repeat 3 times
• Follow same sequence, four times in week seven

Week 8:

• Walk for 5 minutes to begin and end
• Run for 20 minutes in between
• Run for 30 minutes without stopping by the end of week eight

When you reach the eighth week, you will notice the increase in stamina and many benefits of running daily. You can follow this workout even to lose weight, as it gives great exercise opportunity. But while following this plan, make sure to control the breathing. Also, water should be drunk at the end and in between the workouts to avoid dehydration.

These are easy workouts which one can practice in less than 20 minutes every day just for 8 weeks, and can notice a huge difference.