I have a friend that bought a pair of running shoes a couple of years ago because he wanted to start running. I mapped out a build up to running schedule for him, and when I checked in with him later, he said that his running shoes were still in the box. Two years later, he still hasn’t started running!
The reality of starting an exercise program of any kind is a huge commitment. And we can make tons of excuses to not even begin. But, once we get started and make that commitment, we will want to continue. As probably most of us have heard and even said ourselves, the hardest part is getting out the door. I can come up with all kinds of excuses to skip my run, but I am getting dressed the whole time these thoughts are running through my head. Just overcome that hurdle and go!
There are many running/walking programs online to choose from such as Couch to 5k, Jeff Galloway Training, Hal Higdon, Runner’s World Training Plan for Beginners, and many others. I haven’t used any of these for a build up to running, but I have used Hal Higdon when training for my first marathon and it was awesome. I am currently using his spring training as a guideline to building my base (read about it here).
Instead, I stick to a return to running program that I received from the UAA cross-country running coach, Michael Friess. He was coaching our women’s running group, Aurora Striders, at the time. The program is pretty aggressive because it was designed to return to running after an injury. I have adjusted it and used it as a build up to running after a long running hiatus. If you are ready to get started, choose one of those online programs (some do have fees involved) or follow the build up to running schedule below.
Of course, before beginning any exercise program, be sure to get a free pass from your doctor. Also, keep in mind, I am not a running coach, running expert, or anything of that nature. {I am, however, a NICU nurse but that doesn’t qualify me for anything in the adult world! :)} I am just simply sharing what has worked for me.
This walk/run schedule can seem very tedious, but it gradually gets your muscles, tendons, and ligament use to the demands and impact that running has on the body. I think too often, people give up too soon because of injury or believe that running is just too hard. Running isn’t hard if you approach it the right way. You will enjoy it!
First..walk! If you can’t walk for 20-30 minutes without stopping, then you won’t be able to run. Simple logic, right? So, if you haven’t been walking, start walking first. Make sure you can walk 30-40 minutes 4-5 times a week before starting to run. Here is one online reference to begin walking.
Decide for yourself how much time each day you have for this schedule. I usually walk/run 40 minutes, but 30 minutes works also. So, to build up to running, start out walking and then add 30 secs of running to every 5 minute cycle of walking. Do this 6 times for a 30 minute cycle or 8 times for a 40 minute cycle. Increase the running by 30 secs every three or four days until you can run the entire 30 or 40 minutes. In the guideline below, I will use 40 minutes (8cycles) with two days off each week.
Warm-up with about 5-10 minutes of light walking and then progress to a brisk walk. Progress from there into a nice easy jog for the minutes you plan to run. Be cautious of slowing down to a casual walk, keep it up the pace. Check here for my recent blog on stretching and warm-ups/cool-downs.
Week 1: Walk/run every 5 minutes x 8 each day
- Day 1-2 walk 4.5 minutes, run 30 secs repeat x 8
- Day 3 – Off
- Day 4 walk 4.5 minutes, run 30 secs repeat x 8
- Day 5-6 walk 4 minutes, run 1 minute repeat x 8
- Day 7 – off
Week 2: Walk/run every 5 minutes x 8 each day
- Day 1 walk 4 minutes, run 1 minute repeat x 8
- Day 2 walk 3.5 minutes, run 1.5 minutes repeat x 8
- Day 3 – off
- Day 4-5 walk 3.5 minutes, run 1.5 minutes repeat x 8
- Day 5 -6 walk 3 minutes, run 2 minutes repeat x 8
- Day 7 off
Week 3: Walk/run every 5 minutes x 8 each day
- Day 1 walk 3 minutes, run 2 minutes repeat x 8
- Day 2 walk 2.5 minutes, run 2.5 minutes repeat x 8
- Day 3 off
- Day 4-5 walk 2.5 minutes, run 2.5 minutes repeat x 8
- Day 6 walk 2 minutes, run 3 minutes repeat x 8
- Day 7 off
Week 4: Walk/run every 5 minutes x 8 each day
- Day 1-2 walk 2 minutes, run 3 minutes repeat x 8
- Day 3 off
- Day 4-6 walk 1.5 minutes, run 3.5 minutes repeat x 8
- Day 7 off
Week 5: walk/run every 5 minutes x 8 each day
- Day 1 walk 1.5 minutes, run 3.5 minutes repeat x 8
- Day 2 walk 1 minute, run 4 minutes repeat x 8
- Day 3 off
- Day 4-5 walk 1 minute, run 4 minutes repeat x 8
- Day 6 walk 30 secs, run 4.5 minutes repeat x 8
- Day 7 off
Week 6: walk/run or run every 5 minutes x 8 each day
- Day 1-2 walk 30 secs, run 4.5 minutes repeat x 8
- Day 3 off
- Day 4-6 run 40 minutes
- Day 7 off
This six week build-up can seem a little aggressive as I mentioned above, especially as the running portion increases. The good thing about it is that it is flexible. If you need an extra day off, then take it. If you are not quite ready to run additional minutes as scheduled, then don’t. Stay with the previous walk/run day until you feel comfortable enough to advance.
The most important thing is to listen to your body!! There is no rush to get to 6 weeks. If it takes 8 weeks, 10 weeks or longer, that is okay. One of the first signs I notice of overtraining is irritability. I simply back off for a couple of days and then start back where I left off. Sometimes, I may even back off more than that. Adjust the schedule to what works for you.
If you have any questions or concerns, please contact me. I am happy to help!
A lot of people ask me how to start running–I always tell them 2 key things: don’t go out too fast and there’s no shame in walking. I like the idea of inserting regular walk breaks. I’ve always used walking to come back to running after time off for injuries, pregnancy, etc.
Yes, I do too when returning to running after a long break. And occasionally during training if I need to! But you are right, definitely no shame in that. Thanks!