Scribd
Upload
8 views2 pages

Beginner's Guide to Step-by-Step Running

This document provides a beginner-friendly guide on how to start running, emphasizing the importance of walking, using the run-walk method, and wearing proper shoes. It outlines steps for warming up, maintaining good form, breathing techniques, and cooling down after running. Additionally, it suggests a sample beginner plan for the first week of training.

Uploaded by

salma.sultana
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
8 views2 pages

Beginner's Guide to Step-by-Step Running

This document provides a beginner-friendly guide on how to start running, emphasizing the importance of walking, using the run-walk method, and wearing proper shoes. It outlines steps for warming up, maintaining good form, breathing techniques, and cooling down after running. Additionally, it suggests a sample beginner plan for the first week of training.

Uploaded by

salma.sultana
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd

HOW TO RUN

Great question! If you're just starting out and want to learn how
to run properly, here’s a simple, beginner-friendly guide:

✅ Step-by-Step: How to Start Running

1. Start with Walking (if needed)

If you're new to exercise, begin with walking to build stamina—10


to 20 minutes daily.

2. Use the Run-Walk Method

Start with short bursts of running mixed with walking:

 Run 1 minute → Walk 2 minutes (repeat for 20–30 mins)

 Gradually increase the running time as you improve.

3. Wear the Right Shoes

 Use proper running shoes—comfortable, with support.

 Avoid sandals or old shoes—they can hurt your feet.

4. Warm Up First

Before running:

 Walk 5 minutes

 Do light stretches (leg swings, arm circles)

5. Run with Good Form

 Keep your back straight

 Look forward (not down)

 Relax your shoulders

 Keep arms at your sides, not crossing your body

 Land gently on your mid-foot (not your heels)

6. Breathe Naturally

 Inhale through your nose or mouth

 Exhale through your mouth


 Try this rhythm: Inhale 2 steps, Exhale 2 steps

7. Cool Down After Running

 Walk for 5 minutes

 Stretch your legs (calves, thighs, hamstrings)

🕒 How Often Should You Run?

 Start with 3 days a week

 Let your body rest between runs

 Increase slowly to avoid injury

📝 Example Beginner Plan (Week 1):

Day 1 – Walk 5 min, Run 1 min / Walk 2 min × 6


Day 2 – Rest
Day 3 – Repeat Day 1
Day 4 – Rest or walk only
Day 5 – Run 1.5 min / Walk 2 min × 5
Day 6 – Rest
Day 7 – Light walk

You might also like