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How to start running from scratch to lose weight and improve your condition? Find out about the beginner's action plan to turn your couch potato into a runner. You are just 5 steps away from your dream goal - take it today!

Do you want tostart running an eternal beginner runner. Each time you promise yourself that by running you will lose weight, improve your condition, appearance and well-being, but you will be enthusiastic for at most one or two weeks of training. The reason is simple - there is no action plan to help you stick to your decision.

How to start running from scratchand become a runner for whom a 30-minute workout without a single minute of rest is not a problem? Here is a step-by-step instruction - put it into practice and in a month you won't be able to live without running.

How to start running? Step 1 - set a goal

To start running and not get discouraged after two weeks, you must have a GOAL. Note that every action you take isfor something(skipping watching funny cat videos, but it doesn't take as much effort as running!).

After 2-3 weeks, jogging gets into your bloodstream and becomes as obvious an activity as brushing your teeth. If you can keep it up to 9th gear, you will most likely not be out of breath and start to feel the pleasure of running.

In order for the goal to really have a motivating effect, it must meet several criteria that management specialists included in 5 items:

  • S - fromspecific , meaning specific,
  • M - frommeasurable , meaning measurable,
  • A - odachievable , i.e. achievable,
  • R - fromrealistic , meaning real,
  • T - fromtime-bound , i.e. defined in time.

The goal "I'll start running to lose weight" practically does not meet any of the above-mentioned points, therefore it has little chance of success. So how do you change it so that it motivates you to run every day? For example:

I will start running regularly 4 times a week(S)to lose 7 kg(M) . For this, I will apply a plantraining for beginners from scratch(A) , which is written for 10 weeks(T) .

Sounds specific and - most importantly - real (R). The goal of losing 7 kg in 10 weeks by running is achievable, unlike running a marathon, for example.

How to start running? Step 2 - choose a training plan

Now, depending on your goal, set a training plan for the coming weeks. If you are called you don't have much choice in this matter. Reach for a plan that will enable you to smoothly transform from an inactive, incumbent person to a runner addicted to sports endorphins. In the first weeks, the correct selection of the load is key, so instead of arranging the training schedule yourself, use the ready and proven plan for beginners:

SEE>>>Training plan for beginners: from zero to 30 minutes of continuous running [10 WEEKS PLAN]

Put the ready plan on the large wall calendar so that, after looking at the schedule, you will immediately know what awaits you in a given week. For even greater motivation, cross out each training you take - just a glance at the board filled with so many crosses will make you not get discouraged. You will subconsciously try to make each workout “ticked off” after 10 weeks.

How to start running? Step 3 - choose shoes and accessories

You should only start looking for your running shoes after you have determined the frequency and length of your training sessions. The choice of the appropriate model depends on it. The cheapest running shoes (below PLN 100) are suitable for training 1-2 times a week for a maximum of 30 minutes. If you want to start serious running, better choose a more durable model. Importantly: a more expensive purchase will motivate you to keep the shoes from dust in the wardrobe, but to keep them in use all the time.

If you already have running shoes, but haven't used them too often before, buy yourself a gadget that will have a motivating function. The most practical is a heart rate monitor with a watch - it will be especially useful for those who want to start running to lose weight; allows you to train with the pulse in the so-called zone "Fat burning", which is 60-70% of the maximum heart rate.

Worth knowing

How to start running in winter?

You may be wondering if it's a good idea to start your run from scratch when it's winter or fall outside?

It's definitely better to wait until spring for a simple and practical reason - you don't have to buy so many clothes. Running inThe character of colder seasons is that it requires an appropriate “onion” outfit. Each layer should be breathable, so made of special, thermoactive materials that are not cheap. Cotton or fleece are not suitable - they sweat easily, the fabric soaks up quickly with sweat, and then the risk of catching a cold increases.

Another reason why you should wait until spring to start running is the volatile weather and mood swings typical of autumn and winter. It is harder to start training when it is dark in the morning and it gets dark at 4 p.m. - then training in night conditions is inevitable, unless you have time during the day. In addition, sudden rain or snowfall can easily discourage you from leaving the house.

If you want to start jogging in the winter, you need to be extremely persistent and properly prepared. An alternative to winter training can be treadmill training.

How to start running? Step 4 - learn the principles of effective and safe running

Everyone can run for better or worse - but the better the technique of running, the more benefits we get from training. The risk of joint injuries and overloading is also reduced, which, unfortunately, is very common in runners - especially beginners.

Before you go on track, read a few articles on running technique, see how to warm up properly, and how to stretch after running. These are essential elements without which you should not start training at all.

How to start running? Step 5 - set up the running routes and get to know them well

It is very important to think about where you want to run before the first training session. This will help us feel more confident and keep a steady pace.

Check where the most runners train in your area. Analyze the map and remember or write down the path you want to travel. The most pleasant way to run is where there is a lot of greenery and no cars. At the beginning, choose e.g. a park or forest paths (running on asph alt is more burdensome for the ponds). Then do a reconnaissance and go for a quick walk along the selected section - thanks to this you will get to know the area better and you will feel more confident.

This will be useful to you

How not to lose motivation to run?

You already know how to start running, but how not to stop? Here are some helpful tips:

  • weigh yourself and take measurements of the circumference (but not more often than every 2 weeks);
  • save your progress, e.g. in a calendar, next to the dates with training;
  • run in the company - if one of them has a "lazy", the other will take them out for training;
  • train with your favorite music;
  • download the running application to your phone.

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Running