Written by Unlike cycling, running or jogging requires more preparation in terms of starting slowly. It’s
not hard for most people to jump onto a bike and cycle around the countryside for an hour or so but running can seem impossibly hard when you first start, especially if you’re new to the sport. For this reason, in this post we’ll start right at the beginning and discuss one method which should enable even the most unfit to try out this most beneficial of exercises.
Always perform your stretching and warm-up exercises before you start.
Example Routine
Week One
To begin with, run according to the clock, not distance. Allocate about 30 minutes and start by walking briskly for 5 minutes. Then have a go at jogging, just for one minute or so, before reverting to walking for another 90 seconds. Continue in this manner for until the thirty minutes is up. Do this three times in the first week with a day’s recovery in-between.
Week Two
In week two, just increase the period of jogging to 90 seconds, reverting to walking for another ninety seconds. Again, do this three times in the week with a day’s recovery.
Week Three
In week three you can increase the jogging period in a slightly different way, jog for 90 seconds, then walk for ninety seconds. Then jog for three minutes and walk for three minutes.
Week Four
In week four increase the jogging time to three minutes but cut the walking to half that time. Then run for five minutes, followed by a walk for two and half minutes. Jog for three mintes once more, then 90 seconds of walking. In this manner we are gradually building up the running while cutting down the walking.
Week Five
Now increase the running/walking ratio to 5 minutes/3 minutes, 5 minutes/3 minutes, then finish with a 3 minute run.
Week Six
In week six increase the ratio to 5 minutes/3 minutes, 8 minutes/3 minutes, finishing off with a five minute run.
Week Seven
Now you should be ready to run without stopping, so after your initial warm-up walk, jog for 25 minutes.
Week Eight
Now increase your running time to 28 minutes followed by 30 minutes in Week Eight.
So in two months it should be within the reach of most people to complete a 30 minute run. This will usually come in at about three miles/five kilometres.