Think running isn’t for you? Think again

Runner

We see them all the time – super-fit people out pounding the streets in all weather. We don’t know whether to admire them or pity them, but we do know that you’d never see us out there, because we can’t run to catch a bus.

But are we doing ourselves a disservice?

Unless you have very dodgy knees or struggle to walk more than a few yards, then the chances are that you too can become a runner.

But why would I want to, we hear you ask?

Quite apart from all the wonderful health benefits – stronger heart, lungs, muscles and bones, weight loss, better blood sugar utilisation etc, etc, there’s another reason, and it’s the one that keeps runners running.

Sheer unadulterated fun! OK, the wheezing and lung-burning that accompanies over exertion isn’t so great, but the buzz you can get from being out in the fresh air, running within your capability is intoxicating! Just look at how children love to run around. Remember when you did too? You didn’t do it for the health benefits, you did it because it was fun. And now just because you’re a grown-up, doesn’t mean that child-like pleasure is lost.

If you want to give it a go, the key is to start slowly, even very slowly if that’s what it takes, and to build up gently. Try following the 10 week beginners’ running plan below and adapt it to suit your circumstances. If you can, persuade a friend to join you so that you can encourage each other. There really is no need to push yourself to the point of exhaustion, which can be dispiriting and risks injury. Instead, take it at a pace that allows you to enjoy the experience so that you will really look forward to getting those running shoes on again!

 

10 WEEK BEGINNERS RUNNING PLAN

Week

3 Sessions eg Mon/Wed/Sat

1 Session eg Thu

1

Jog 1 min, walk 3 mins x 4

Brisk 30 min walk

2

Jog 1 min, walk 2 mins x 6

Brisk 30 min walk

3

Jog 1 min, walk 2 mins x 7

Brisk 30 min walk

4

Jog 1 min, walk 2 mins x 8

Brisk 35 min walk

5

Jog 1 min, walk 2 mins x 9

Run 1 min, walk 2 mins x 9

6

Jog 2 mins, walk 2 mins x 7

Free session – 30 minutes, activity

7

Jog 2 mins, walk 2 mins x 8

Free session – 30 minutes, activity

8

Jog 3 mins, walk 2 mins x 7

Free session – 40 minutes, activity

9

Jog 3 mins, walk 2 mins x 7

Free session – 40 minutes, activity

10

Jog 3 mins, walk 2 mins x 9

Free session – 40 minutes, activity

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