Divide your run into three sections: warm upthe run itself, and cool down – each of these is equally important. You can find all of these three below.
What do I need to start running?
If you need advice on where to go, what to eat and what to wear, check out our guide on how to start running. But if there’s one thing you need to bear in mind before you hit the road, it’s that you need a good pair of running shoes.
How do I do this training plan for beginner runners?
The following training plan will take you from absolutely no running at all to being able to run for 15 minutes non-stop in one month, with three sessions a week. The sessions are short and shouldn’t be too challenging to fit into your routine, and they involve walking/running. You won’t be expected to run for longer than a minute straight away.
You should make sure you include time to warm up and cool down. Your warm up should include a brisk walk and some stretches. It’s almost the most important bit of your run, and will help you avoid injury. We’d recommend the 5 minute warm up below.
5 minute warm-up
arm swing
Stand tall, feet shoulder width apart. Raise your arms up to the height of your shoulders and rotate through a backward arc. Follow with a forward arc, then one in each direction.
Forward leg swings
Hold on to a post for balance. Stand tall and engage your abdominals, then flex at the hip and swing one leg forward as high as you can. Keep a slight bend in you knee.
lateral leg swing
Hold on to a post for balance. Stand tall and engage your abdominals, then swing your leg across your body to the right and then the left. keep the swing low until warmed up.
hip rotation
With feet shoulder width apart and knees slightly bent, put your hands on your hips and slowly draw a full circle with your hips in one direction, and then reverse.
This schedule will have you running continuously for 15 minutes in one month, on just three sessions a week:
Walk/run training plan for beginner runners
If you’d find it helpful to have a copy that you can stick on your fridge and tick each activity off as you go, you can download a printable version by clicking the button below. You’ll be signing up to receive our weekly Edit newsletter to support you with your training, as well as the odd promotional message, that you can unsubscribe from at any time.
Cooling down properly post-run is vital to avoiding injury. This is our recommended cooldown:
5 minute cool down
calf stretch
After your run, keep walking for five minutes. Then it’s time to stretch. Step forwards with your right leg and bend your right knee. Push your left heel down to the floor. You should feel the stretch in your left calf. Don’t lock your knees. Hold for 30 seconds, then swap legs.
hamstring stretch
Stand with your left leg forwards, right leg back. Bend your right leg, pushing you bottom back over your right heel. Pull your left toes up and back towards you. You should feel the stretch in your left hamstring. Don’t lock your knees. Hold for 30 seconds, then swap legs.
quadricep stretch
Standing tall, pull your left heel up towards your bum with your left hand. Hold a wall with your right hand for support. Keep your knees together. Hold for 30 seconds, then swap legs. As you feel more confident, try this stretch without holding on to a wall for balance.
side stretch
Standing tall, put one foot in front of the other. Keep your knees soft and engage your core. Stretch the arm from the same side as the front foot above your head, ensuring you stretch from your ankle along the side of your body right up to the tips of your fingers. Hold for 30 seconds.
