Video: How to Begin a Running Program

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Begin a running program with a plan to gradually increase distance and time each week. Start running with tips from a level-one certified triathlon coach in this free video on running.

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Video Transcript

Hello my name is David Brown and today we are going to talk about how to begin a running program. Now a running program is a fantastic step. And if you are watching this for the first time I applaud you. Running is a fantastic way to make yourself much, much more fit, and make yourself much more healthy. Now just to make sure you understand that we are not talking about basic healthy fitness running, we are looking at it being able to build you up to about three runs a week, at about thirty minutes in duration. Now that may sound very easy to you right now or perhaps quite daunting. But regardless of where you are starting, you want to start with incremental steps. So whether you can run five minutes, or five miles right now, that's where you want to start. And you want to move your self up slowly and progressively through a plan. So you want to take plans, they can be anywhere from five weeks or ten weeks, and look and see where you want to get to. If it's getting to three times a week for thirty minutes that's great. If you are trying to do something longer, that's great too. Just make sure that you have a plan to get there. Now that plan should include increasing your running duration by only ten percent per week. So for example if you are going to run sixty minutes this week, you don't want to run more then sixty six minutes next week. I'm not talking about duration, I'm talking about your longest run. Volume, volume is very important. I'll tell you why, because your point of getting into running is to be healthy and be fit. However if you increase that volume too quickly, you are going to end up injured. And the most devastating part about starting any new running program is ending up with a nagging injury, just simply because you tried to run too much too fast.

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How to Begin a Running Program

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