Photo credit: www.self.com
Introducing a structured week of exercise for SELF’s Learn to Love Running Program, a new initiative designed for beginners aiming to run continuously for 30 minutes. Here’s a guide to kick off your running journey.
Welcome to SELF’s Learn to Love Running Program! Whether you’re returning to running after a break or taking your first steps into the world of running, we are thrilled to have you join us.
Believe me when I say you don’t need a background in running—or even fitness—to find joy in this activity. In my early twenties, my athletic experience was limited to participating in the marching band. However, I decided to start running as a way to relieve stress and improve my health while pursuing my journalism degree in graduate school, and I have never regretted that decision.
Initially, I navigated the challenges of running on my own. Now, equipped with credentials as a certified running coach through the RRCA, I am excited to share a program that I wish I had access to when I began my journey!
Here’s what to expect each week in this program:
- 3 cardio workouts (starting with walking and introducing running intervals by Week 2)
- 1 strength training session
- 1 optional active recovery routine
- 2 full rest days for your body to adapt and grow stronger
While you aren’t required to perform your workouts on specific days, it is advised to have at least one rest day (or a maximum of two) between cardio workouts. We suggest taking some time at the start of your week to plan out your workouts effectively.
Tracking your progress can be incredibly motivating. Personally, I find it helpful to print out my plan and check off the days as I complete them. If you prefer a different method, consider these options:
- A physical or digital calendar
- A spreadsheet document
- Apps like Strava, Apple Fitness, or ASICS Runkeeper
The key is to record the completion of each session. It’s beneficial to also note how you felt before, during, and after your workouts. Remember, the aim is to cultivate a consistent and enjoyable running habit.
Overview of Week 1:
The saying “walk before you run” holds a lot of truth. In both my experience and that of many others, the primary reason people develop a dislike for running is the temptation to dive in too quickly, leading to injuries, burnout, or outright fatigue.
Walking serves as a foundation for cardiovascular fitness, making the transition to running smoother—think of it as building your engine. Spending time on your feet will also help your muscles, bones, and tendons adjust to the stresses of running.
Before starting your running sessions, it’s essential to select one of the two warm-up routines included in the program followed by a cooldown routine of your choice. Each should only take about five minutes, making it easy to fit them in!
As a note, maintain a brisk pace during your walks, aiming for around a 2–3 on a scale from 1 to 10.
Monday Workout: Walk
- 5-minute warm-up
- 20 minutes of brisk walking
- 5- to 10-minute cooldown routine
Total Duration: 30–35 minutes
Source
www.self.com