Medicine: How to get fit: running for beginners

Fancy running, but aren't sure how to progress? Our ten-week plan combines intervals of walking and jogging to build you up to 30 minutes of continuous running.

Running is a fantastic workout for the heart and lungs, and is one of the best activities for losing weight.

You may think it's only for the athletes, but you can run at different speeds and over any distance so it's suitable for all abilities and levels of fitness.

Ten-week running plan: before you start

Kit basics

As a beginner, all you need is loose comfortable clothing and a good pair of trainers.

A pair specifically designed for running will help you avoid injury.

Your body has to absorb up to three times its weight each time you land.

The greater the shock-absorbency of your shoes, the less strain is placed on the joints.

Replace shoes after about 12 months, depending on how many miles you do a week.

If you’re running at night be sure to wear high-visibility clothing and always run in well-lit areas.

Technique

An inefficient running style can mean that you tire more quickly, while bad technique can leave you vulnerable to injury.

Look 8m to 10m straight ahead, your gaze slightly down.
Keep your shoulders square and relaxed so they can naturally roll inward with each stride.
Keep your body upright but lean slightly forwards so your shoulders are just in front of your hips. If you are too upright or lean back, it can act as a brake and increase your risk of injury.
Maintain a 90° to 120° bend in your elbows and keep arms close to your body. Relax your hands and drive your elbows back, not forwards. Your arms should swing forwards and back, not across your body.
As you stride forward, cock your foot so your toes point up to your shin. This helps your foot to land under your centre of gravity. A ‘lazy foot’ is likely to fall in front of your centre of gravity and can lead to hamstring injury.
Push you foot into the ground and drive through the ball of the foot.

Following the programme

The workout can be performed either outside or on a treadmill, but there is a slight difference between the two.

On the treadmill you are stationary and the belt is moving. When you run, you push up with each stride.
Outside, the ground is stationary and you are moving. When you run, you push up and forward.

This means if you usually run on a treadmill you will find outside running more difficult.

To overcome this problem, set the treadmill to a 1 per cent gradient. You’ll hardly notice the difference and it will force the forward stride action.

Run at whatever speed you feel comfortable. For treadmills try 8kph to 9kph. At this beginner stage, completing the allotted time is the priority.
Try to run at the same steady pace, but slow down if you feel tired.
Even if you feel you are jogging at a walking pace, keep the running action going as it will help you to progress.
If the sessions one week are a struggle, stay on that week until you can comfortably complete them.

Ten-week running plan: warm up and cool down

Warm up and cool down

Calf stretch

Warming up will prepare you physically for your run and reduce the risk of injury.

A good warm up before each run should last between 5 and 10 minutes.

March on the spot for two minutes.
Continue to march, bringing knees up to waist height for 20 steps.
Now walk, kicking back with your foot so it to touches your bottom before each step. Repeat for 20 steps.
Jog on the spot for 10 seconds then march for 10 seconds. Repeat x 5.
Walk on tip toes for 20 steps
Walk, allowing only your heels and not the ball of your foot to touch the floor for 20 steps.

Hold each of the following stretches for 20 seconds, then repeat on the other leg.

Quad / hamstring stretch

Quad stretch: stand straight, holding onto something sturdy for support. Bend your knee back, take hold of your foot and bring your heel to touch your bottom. Keep your inner thighs touching.
Hamstring stretch: place your right heel on the ground and point your toes back towards your shin. Lean forwards from your hips until you feel a stretch in the back of your right thigh.
Calf stretch: press your hands against the wall at shoulder height. Bend your right knee forward as you take a step back with your left leg, keeping it straight. Press the left heel down until you feel a stretch in the calf.
Hip flexors: stand with your back to a bench. Place one foot behind you on the bench. Bend your front knee until you feel a stretch in the front of your left hip.

At the end of your run, spend a few minutes cooling down.

Walk briskly for 2 minutes.
Walk slowly for 1 minute.
Stretches as above, holding each for 30 seconds.

This will gradually return your heart rate to resting level and stretch your muscles to reduce tightness and soreness the following day.

Ten-week running plan

Week 1

Goal: to try gentle jogging interspersed with brisk walking for 20 minutes three times a week.

Monday, Wednesday, Saturday: jog for 2 minutes then walk for 2 minutes. Repeat x 5.

Week 2

Goal: to lengthen blocks of continuous jogging and increase overall workout to 24 minutes.

Monday: jog for 3 minutes then walk for 2 minutes. Repeat x 4.
Wednesday: jog for 3 minutes then walk for 2 minutes. Repeat x 4.
Saturday: jog for 2 minutes then walk for 1 minute. Repeat x 8.

Week 3

Goal: to lengthen blocks of continuous jogging.

Monday: jog for 4 minutes then walk for 2 minutes. Repeat x 4.
Wednesday: jog for 5 minutes then walk for 2 minutes. Repeat x 3.
Saturday: jog for 4 minutes then walk for 2 minutes. Repeat x 4.

Week 4

Goal: to jog continuously for 6 minutes. To increase overall workout time to 28 minutes.

Monday: jog for 5 minutes then walk for 2 minutes. Repeat x 4.
Wednesday: jog for 6 minutes then walk for 3 minutes. Repeat x 3.
Saturday: jog for 6 minutes then walk for 3 minutes. Repeat x 3.

Week 5

Goal: to lengthen blocks of continuous jogging. To increase overall workout time to 30 minutes.

Monday: jog for 7 minutes then walk for 3 minutes. Repeat x 3.
Wednesday: jog for 7 minutes then walk for 3 minutes. Repeat x 3.
Saturday: jog for 8 minutes then walk for 3 minutes. Repeat x 2. Jog for 6 minutes then walk for 2 minutes.

Week 6

Goal: To jog continuously for 8 minutes.

Monday: jog for 8 minutes then walk for 3 minutes. Repeat x 2. Jog for 6 minutes then walk for 2 minutes.
Wednesday: jog for 8 minutes then walk for 2 minutes. Repeat x 3.
Saturday: jog for 8 minutes then walk for 2 minutes. Repeat x 3.

Week 7

Goal: to increase the length of time spent continuously jogging. Try a 10-minute block of continuous jogging.

Monday, Wednesday, Saturday

Jog for 10 minutes then walk for 3 minutes.
Jog for 8 minutes then walk for 2 minutes.
Jog for 7 minutes.

Week 8

Goal: to increase the length of time spent continuously jogging.

Monday

Jog for 10 minutes then walk for 2 minutes.
Jog for 8 minutes then walk for 2 minutes.
Jog for 8 minutes.

Wednesday

Jog for 12 minutes then walk for 3 minutes.
Jog for 8 minutes then walk for 2 minutes.
Jog for 5 minutes.

Saturday

Jog for 12 minutes then walk for 3 minutes.
Jog for 8 minutes then walk for 2 minutes.
Jog for 5 minutes.

Week 9