How To Start a Running Routine –The Best Running Routine For Beginners And To Lose Weight

The first thing to consider when starting a running routine is to define what you want to achieve with it. Do you want to lose weight, gain endurance, or increase your speed? Are you training for a marathon? Just simple questions like these could put you in a good frame of mind. You’ll want to ask these questions because after you have mastered your first running routine, you will have to determine what’s the next routine.

For example, if you are training for a marathon, then you will want to start with a two-mile goal. This means you want to be able to run at least two miles nonstop, relatively effortlessly. This will be your goal for your beginners running routine.

Then once you get comfortable with that you should add another two miles, depending on how long the marathon is your training for.

But if you just simply want to be healthy or to lose weight, then you will have to take a slightly different approach. But ultimately your first running routine will be the same, for every goal that you have.

How To Start A Running Routine

The first rule if you are just starting out in a running program is to take it easy at first and to ease into the routine. You may have run in the past, but if you never practiced a running routine consistently, your body may not be used to the stress that you will experience.

It is best to take it slow at first and listen to what your body is telling you. Once you feel that you can handle it, then go all out and Rambo that b****! No Pain, No Gain!

With that in mind, if you are a running beginner, then the best running routine for you is to mix your routine with running and walking alternatively. You should do so for a couple of weeks or until you feel you can run a full two miles without resting.

And don’t run everyday.You should at the very least, run every other day. Your legs aren’t going be used to the strain that will be put on them. Here is an example of a beginning running routine that is mixed with running and walking:

First Routine

Monday
Run at a moderately fast pace (80% of your full pace) for 1 minute. Then speed walk for two minutes. Do this for two miles or at least ten times, alternating between running and walking.
Tuesday
Rest (Optional: A light brisk walk.)
Wednesday
(Same as Monday’s workout)
Thursday
Rest (Optional: A light brisk walk or a light bike ride.)
Friday
(Same as Monday’s workout)
Saturday
Rest
Sunday
Rest

That is probably the most basic running routine, but it’s also the best one to start with. You need to start somewhere. This workout is basically a basic HIIT running routine.

Once you feel that you don’t need the training wheel and be babied anymore, then you can start to get a more intense workout. The next routine is practically going to be the same one except you won’t be walking at all.

You will be running two miles nonstop at 50 to 80 percent of your max running speed. It looks like this:

Second Routine

Monday
Warm up before running. (A great article to learn how to warm up before running can be found here.) Then run at a fast pace (50% to 80% of your full pace) for two miles.
Tuesday
Rest (Optional: A light brisk walk.)
Wednesday
(Same as Monday’s workout)
Thursday
Rest (optional: A light brisk walk or a light bike ride.)
Friday
(Same as Monday’s workout)
Saturday
Rest
Sunday
Rest

This routine will probably take the longest because your body will need more time to recover properly. But once you have this workout down, then you should run everyday. Do the same routine mention on Monday, while taking a rest day at least once a week. After you have done all of this, then you should be proud because you’re in the top 30% of beginning runners.

Starting A Running Routine To Lose Weight

Most people start running because they want to lose weight. Running is a great way to do this because the amount of calories burned when running is probably in the top five best ways to do it.

But the first thing you should know is that running isn’t going to be the most important thing in you fitness success, it will be your diet. Once you follow a diet plan that corresponds to your fat loss desires then you are ready to begin your weight loss running routine.

First and foremost, if you want to lose weight you must burn more calories than you eat. But that doesn’t mean you need to starve yourself. Do it in a way that is healthy and you continue to eat a well balanced diet with every food group you can get your hands on. Also, choose a diet plan that has smaller more frequent meals. And avoid white carbohydrates, these are BAD!

If you find it difficult to keep up with your diet, then keep a food journal and bring it with you wherever you go. As soon as you eat something, write it down, even if it’s a couple of walnuts.

Another thing is to run longer. This will burn more calories. To do this you will generally want to slow down your pace while you run to compensate, generally at a 40% to 50% of your full running speed.

But that doesn’t mean you should put your running on a lower gear. You still should be challenging yourself, because the more intense your running, the more weight you will lose. The faster you run the more calories you will burn.

A good routine to start when trying to lose weight is this one:

Monday
Warm up before running. (A great article to learn how to warm up before running can be found here.) Run for thirty minutes non-stop. If you can’t run the full thirty then walk at your fastest pace. Walking still burns calories!
Tuesday
A brisk walk for thirty minutes to an hour.
Wednesday
(Same as Monday’s workout)
Thursday
A brisk walk for an hour.
Friday
(Same as Monday’s workout)
Saturday
Rest
Sunday
Rest

After you are comfortable with this workout then I would do Monday’s workout every day with Sunday being your rest day. Then every two weeks I would add fifteen minutes to my workout, but only if you are comfortable with it.

Weight yourself each week and determine if you are losing at least five pounds. If you are not, then it’s your diet or you need to run harder for longer periods.