Getting Started with Running: Beginner Program

1. Before you start

Running is a sport that is easy for everyone to try. You can run almost anywhere, at any time and it does not require much equipment or training to learn the proper technique. Running can also improve your cardiovascular endurance and help you manage your weight. This sport is also very social, you can push your limits in groups or on your own.

Not sure how to start running? Here are easy tips that will help you to achieve your fitness goals!

2. Footwear for success

Above all, the most important thing you should consider before running are the shoes that you wear.

Your running shoes should be more shock absorbing, stable, flexible and lighter than walking shoes. The first step is to consult an in-store assistant to make sure that your shoes fit properly.

For example, flat feet require a shoe with a different amount of arch support than someone with a higher arch which will improve your overall comfort and well-being. A good pair of running shoes is a worthwhile investment as they usually have a lifespan of 700-800 km.

Read more about your foot type.

3. The five-day rule

The key to improving your cardiovascular endurance is being consistent with your fitness actitvity. It is recommended to run every other day to allow your body to rest in between to avoid injuries while practising regular physical activity.

4. Intensity control

It is recommended to start your training with walking and running intervals.

• This will help you stay motivated and allow you to set and reach achievable goals.
• This is also a great way to protect your body from injuries, one of the most common reasons why people stop running.

A common mistake with runners is that they try to do too much, too fast and for too long when they are just starting off. Start by running for only 30 minutes while alternating walking and running periods throughout.

Expert tips

Here is a first example of how to get started without getting frustrated and progress gradually.

1 minute run for 1 minute walk for the first 30 minutes. And then, increase the ratios to 2:1, 3:1, 5:1 and so on until you are able to run for 30 minutes consecutively. A fitness tracker or a smartwatch are a great way to monitor your progress and regularly set new goals.

If you follow these steps to start running, you will be able to achieve your fitness goals in no time while staying motivated and avoiding injuries. The benefits of running are both physical and psychological and before you know it, you will start seeing results. The key is to run in the right running shoes, gradually and regularly.

*In collaboration with Jacques Mainguy.

5. The program

The goal of this program is to improve cardiorespiratory endurance. It consists of alternating phases of light jogging and brisk walking.

Objective: To run for 30 minutes in 2 blocks of 15 minutes each, separated by a minute of brisk walking. This duration of aerobic exercise is minimal, but will enable you to improve your cardiorespiratory endurance. You can leave it at that if it suits you in terms of effort and availability.

Duration: 8 weeks

Warning and Precautions

This article was written for educational purposes only. When participating in any exercise or exercise program, there is a possibility of physical injury. Please consult a doctor prior to engaging in any exercise program to avoid any physical injury. The use of any information provided is solely at your own risk.

8-week running plan for beginners

Take a 10-minute walk before you start running. Warming up your body is essential to avoid injury. Days 2, 4, 6 and 7 are devoted to rest, with no running activity.

Please note that the numbers shown in this training chart are in minutes.