Beginner’s Runner Plan

Beginner’s Runner Plan


January 24, 2022

Except for people with physical disabilities, running is an exercise that nearly everyone can do.

You may have done some running recently. Or maybe you’re planning to do so but haven’t quite figured out how to go about turning it into a regular activity.

Thankfully, you are reading this article that will show you how to follow a beginner runner plan.

There is nothing too complex about running in itself, and it is one form of exercise that requires little or zero financial involvement.

Let’s see the benefits and how to stick to your running plan, whatever it may be.

Benefits of Running

Beginner’s Runner Plan

There are many benefits when you run for just 30 minutes three to five days per week. These benefits include an improvement in your mood, sleep quality, and smooth working of your knees and joints.

Take note that your body needs fuel for its activities, including your runs and recovery processes.

For this reason, take absolute care that you supply your body with the necessary daily nutritional requirements.

Here’s a closer look at the benefits of running:

  1. Keeps you fit and healthy: Running can boost your immune system and improve the functioning of your lungs. It also regulates your cholesterol levels and reduces the probability of blood clots in the body.
  2. Weight loss: If you want to lose some extra weight, you may as well take up the running challenge. Running regularly and consistently will surely result in the loss of a few pounds.
  3. Develop your muscles: Although running isn’t a strength training exercise, it benefits all the core muscles in the body, including the erector spinae. You also increase your chance of developing impressive abs.
  4. Boost confidence: Your psychological and emotional needs are taken care of when you make running part of your routine. This results from the hormone secretion that happens when you run. This produces positive changes in your body, enhances your mood, and improves your general outlook on life.
  5. Improves mobility: Running increases the likelihood that your muscles and bones remain in good shape. This reduces the chance of having mobility complications. The exercise will also help you maintain the factors responsible for controlling blood pressure and sugar level.
  6. Improved sleeping pattern: Running helps you relax your body for better sleep, thereby reducing your risk of getting insomnia and resulting in bad days.
  7. Fight certain diseases: This exercise has been proven medically to reduce your chance of getting certain diseases like breast cancer, stroke, diabetes, and heart attack.

Beginner Runner Plan: How to Get Motivated (And Stay Motivated!)

Beginner’s Runner Plan

Regardless of what anyone tells you, nobody can motivate you better than yourself, especially when it comes to creating a runner’s plan and sticking to it.

But just in case you are looking for pointers, here are a few tips to help you get motivated and sustain your momentum.

  • Set a Goal: This is the first thing to do. Give yourself a simple, precise, and measurable goal. Without this, your efforts will soon go to waste.
  • Register for a race: If not for anything, the money you spent on registration is enough motivation to get you up and going. No one wants to throw away their hard-earned cash, right?
  • Find someone to hold you accountable: Find a running buddy or a coach. Heck, get your kids, spouse, close friend, or colleague – just find anyone to hold you accountable.
    Tell them about your running goals and share your beginner runner plan with them. This way, they will always nudge you in the right direction when you start to lose steam.
  • Use a training plan that fits you: While running is something we all do naturally when we were kids, the activity is not the same with adults.
    As an adult, your body is no longer the same.
    For this reason, it is important to find a running plan or design one that takes your current fitness level into account.
  • Measure your progress: You don’t want to assume when it comes to your progress. That’s why it is important to set measurable goals, to begin with. Get a notebook and record everything that happened in the course of your exercise. It will surely help you.
  • Stay up to date: Stay informed by getting relevant information about running and how to do it properly from online forums, magazines, books, and as many other reliable sources as you can find.

Keep in mind that motivation is not a one-off event. It is an ongoing process. So, whenever you find yourself ignoring your beginner runner plan, come back to these tips to get fired up!

Start Walking Before You Start Running

Beginner’s Runner Plan

Here is one common mistake that beginners make. They dive headlong into running without any form of preparation.

While running from the start may work for some people, it is usually a hit-or-miss proposition.

You want to start gradually. This is particularly the case if you are completely “out of shape.” Start by taking brisk walks.

When you are just starting out, it is always a good idea to walk for as long as it feels comfortable for you. You can also alternate between walking and running during each session.

Continue doing this and keep building up your fitness level until you can run confidently without putting too much strain on your knees and joints.

And even if you are already in good shape, it can be helpful to warm up for about 5 minutes before breaking into a full run.

Warming up can include knee lifts, quick walks, going up and down a flight of stairs, or jogging in place.

Remember to start with short runs. Keep your runs to 20 – 30 minutes max per workout, and use a light pace in that time frame.

For beginners, a general rule of thumb is not to run more than three times per week. This will enable you to adjust your body to this new pattern of activity.

To avoid injury, leave a day in-between runs. The rest day should be used for other workouts like swimming or cycling to keep your fitness level high when you resume your running activity.

The rest day will give your body time to recover and minimize the risk of injury.

Progressing to Longer Runs

Beginner’s Runner Plan

There is no one-size-fits-all when it comes to switching things up from short runs to longer runs. That’s because different beginners have different fitness levels.

However, if you practice the tips above and run consistently, you be able to increase your running time by an additional 10 minutes after a few weeks.

Keep in mind that you will experience challenges and discomfort along the way as you adjust your mileage. These adjustments will impact your body positively or negatively.

This is why it is important to take things really slow. Drastic changes can be very detrimental to your overall goal.

If you notice any joint or muscle pain while running, stop and walk. Stretch your muscles to check if the pain disappears, and then continue with your run. If you feel continuous pain in those areas, then it is time to halt the exercise to avoid complicating the problem.

Take a few days off to rest and nurse the injury or get medical help if need be.

Running Equipment

Running Equipment

While it is true that running is a form of exercise that requires little or zero financial involvement, you might want to invest a few extra bucks to make it more convenient, and fun.

Remember that making a financial commitment is a way to keep you motivated, so don’t shy away from spending on running equipment.

Whatever you do, make sure to choose appropriate gear suitable for the terrain where you plan to run and the prevailing weather conditions.

Running Shoes

Get comfortable running shoes to make your running fun and less stressful. If you need help, go to a local running shoe store and ask for a foot assessment.

Keep in mind that the most expensive shoe may not be the best one for you.

There is no need to spend too much money and not get a good result. Instead, go for quality and comfortable shoes that will enhance your running. 

Running Clothes & Sports Bra

Running shoes alone cannot guarantee your comfort when you are out on the road or trail. You need a fitted sports bra and appropriate clothes depending on the weather and gender.

As you go through the running exercises, your body will get warmer. Therefore, your choice of clothing must be able to vent your body as much as possible.

Running Watch

A running wristwatch has many roles to play while embarking on your running program. This includes timing, displaying distance covered, your pace, and even your location if you choose one with GPS capabilities.

You can track your progress and monitor your heart rate. Buy the one that fits your wallet and get going.

Running Bottle

There may not be a need for a drink when the distance to be covered is short. But if you are going for a long run, you need a water bottle to keep you hydrated.

How to Avoid Injuries When Running

Beginner’s Runner Plan

Following a beginner runner plan can be exciting. But things can quickly go south if you get an injury.

Injuries can delay your goals or even terminate them completely.

Therefore, you must learn how to run correctly to avoid injury. Working with a good coach is one way to learn the basics.

Running basics are as important as your running plan because they will help you avoid unnecessary muscle strain.

These basics include correct breathing methods while running, posture, correct knee drive, and more.

Here are some of the ways to avoid injuries:

  • Take care of your muscles, especially the glutes (the largest muscles in your body responsible for motion).
    The glutes or gluteus maximus are also part of the muscles stretching from your upper back to the knees.
    Take time to exercise your glutes by doing workouts that stretch them before you start running.
    Examples of exercises that stretch your glutes include donkey kicks and bent knees. On their own, these are great exercises too!
  • Work on your ankles because they are the first to receive the impact from running. Your ankles are also attached to several small stabilizing muscles.
    Exercise your ankles to avoid sprains. This will also reduce the chance of developing pains in the hip, knee, and back.
  • Do exercises that improve hip stability. The hips can move in multiple ways, including dropping on one side, bending forward or backward, and rotating.
    When you stabilize your hip with appropriate workouts, you reduce your chance of experiencing pains along the spinal cord and also improve the stability of your knees.
    Note that all the mentioned hip movements take place simultaneously while running. For this reason, it is crucial to train the hips to avoid any discomforts during movements.
  • Do exercises that develop your core because this part of the body is involved in nearly all activities you do every single day.
    The core or trunk consists of several muscle groups, including the erector spinae, rectus abdominis, obliques.  It also includes the multifidus, transverse abdominis, glutes, and several others.
    The trunk is the biggest stabilizer for the body and the most important one for maintaining a pain-free back.

To get the best results in your running activity, consider doing workouts that will stabilize your core, including plank, floor bridge, chest press, and more.


Running is one of the best exercises with plenty of benefits, as can be seen in this beginner runner plan.

If you’ve always wondered incorporate running into your weekly routine, this article has provided you with the basics, including when to start and progress to the next stage, how to stay motivated, and most importantly, how to avoid injuries while following the running plan.

Now you know everything it takes to start running as soon as possible and achieve that healthy body that you’ve always wished for.



Justin Rodriguez has spent most of his adult life inspiring people to take their fitness more seriously. He is not new to the business of providing practical solutions for those looking to set and smash their fitness goals. From sharing professional tips and tricks to recommending awesome products, Justin Rodriguez helps just about anyone who wants to get the best out of their workout routines.Having gathered a lot of experience both in and outside the gym, Justin Rodriguez uses DSW Fitness as a medium to show you exactly how to get that great-looking body with toned muscles you’ve always wanted.