i just got a pair of running shoes so now i am going to start running each morning after i wake up...theres a park a couple blocks from my house so im gunna probably do laps around that. my endurance is really bad and i want to build my overall cardio health, i will also be doing weight training either later that day or every other day...so what do you guys recommend as a beginning workout for running if i never did this before?
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starting running
- Thread starter HalfHeartedGoal
- Start date
well I know how you feel... I just took the running plunge myself... I am using a program I found in a fitness mag and it is working. When I started I could barely run 2 minutes straight ( I was gased ). Now I am starting week 4 and have ran 8 minutes straight.... this worked for me ....
you run 3 times per week
Week--- Walk----Run--- Repeat------ Walk
1 ----- 5m ---- 2m ---- 2x more ----5m
2 ----- 5 ---- 4 ---- 2x more --- 5
3 ----- 4 ---- 6 ---- 2x --------- 5
4 ----- 3 ---- 8 ---- 2x----------5
5 ----- 2 ---- 10 ---- 2x----------5
6 ----- 1 ---- 12 ---- 2x----------5
7 ----- 1 ---- 14 ---- 1x---------5
8 ----- 1 ---- 30 ---- no repeat---5
you run 3 times per week
Week--- Walk----Run--- Repeat------ Walk
1 ----- 5m ---- 2m ---- 2x more ----5m
2 ----- 5 ---- 4 ---- 2x more --- 5
3 ----- 4 ---- 6 ---- 2x --------- 5
4 ----- 3 ---- 8 ---- 2x----------5
5 ----- 2 ---- 10 ---- 2x----------5
6 ----- 1 ---- 12 ---- 2x----------5
7 ----- 1 ---- 14 ---- 1x---------5
8 ----- 1 ---- 30 ---- no repeat---5
If you are just starting out i wouldn't go every day. You have to let your body recouperate. You will probably progress more with less frequency. 3-4 times per week is good in the mornings, and I know you said that you want to build cardiovascular strength, but you can add fat burning to the equation by doing your run on an empty stomach. This forces the body to burn fat instead of calories. I would go for not longer than 30 minute runs to start, you can work your way up as you build up strength.
And with working out, you might want to stagger lifting and running days.
that means you could have 3 lifting days and 4 running days if you like. Its good to let your body 'heal up' so maybe separate days you run and days you workout. All this can change down the line when you get into better shape, but for starters, keep it simple. Good luck!
And with working out, you might want to stagger lifting and running days.
that means you could have 3 lifting days and 4 running days if you like. Its good to let your body 'heal up' so maybe separate days you run and days you workout. All this can change down the line when you get into better shape, but for starters, keep it simple. Good luck!