Running for Beginners: A 5-Week Program

So, you say you want to start running? It’s a great way for most people to get a good cardio workout and to strengthen bones. It’s also inexpensive compared to a lot of other exercise regimes, doesn’t require a gym membership, and can have you feeling fit in a relatively short amount of time.

But you shouldn’t just tie up a pair of shoes and go for a long run. Running is a natural human activity, but our bodies need to be prepared. Rob Pomahac, D.C., is a chiropractor and personal trainer. He works with a variety of clients, from beginners to college and professional athletes, at his Los Angeles practice, MaxHealth LA.

Pomahac’s plan for new runners covers everything from balancing nutrients to working up to longer runs. To complement the running program, he emphasizes full-body circuit training with weights on the days you don’t run, for the first four weeks. That helps you build the running muscles you’ll need more quickly than just running itself.

Before You Take Off

Start with a thorough health evaluation, including a structural review of your posture, spine, and feet. A medical evaluation will assess your heart and lung health. Work with a running shoe expert to determine what kind of support your feet need.

Things to Remember

Eating: “Eat a meal with starches about 90 minutes before your run,” Pomahac stresses. That meal should be mostly carbohydrates, not fat and protein, as both of those slow digestion. You will need to increase your overall calorie consumption as you increase your time and running distance.

Stretching: Stretch before and after every run, including your hamstrings, quads, and calves. Hold each stretch for up to 15 seconds and repeat three times. Make sure that you perform a complete body stretch. Don’t forget that running involves your whole body. Your stretch routine should be under 15 minutes.

Running Regimen

Your starting runs will be of two types, referred to as 30/90 splits and walk/jog. Your regimen will also incorporate circuit training.

30/90 Splits

Start with a three-minute warmup walk or jog, keeping your heart rate at 50 to 65 percent of your maximum heart rate (MHR). You should be breathing more heavily than at walking speed, but still be able to carry on a conversation without strain. Then move on to 90 seconds at an interval pace that elevates your heart rate to 70 to 85 percent of MHR. An interval pace is where you are huffing and puffing and can’t speak in complete sentences. Finally, reduce for 30 seconds back to 50 to 65 percent of your MHR. You’ll repeat this 30/90 cycle a certain number of times each run day, always finishing with a three-minute cool down.

Walk/Jog

Alternate between walking and jogging as you build up to more running. Alternate a 30-second walk with a 90-second jog, followed by three minutes of walking lunges. You will increase the time of your walk/jog as you build endurance, and eventually drop the lunges.

Circuit Training

This is a fast-paced type of exercise regime. The idea is to strengthen your muscles and raise your heart rate by repeating a series of exercises. For example, one circuit training routine could include a five minute run, followed by a series of squats, lunges, curls, and ending with another five minute cool-down run.

Week 1

Two run days and two circuit training days.

Day Activity
Day 1 4 sets of 30/90 splits (don’t forget your cool down run) for a total of 15 minutes
Day 2 Circuit training
Day 3 Walk/jog for a total time of 10 minutes
Day 4 Circuit training

Week 2

This week, introduce a third run day of 30/90 splits and increase times for both types of runs.

Day Activity
Day 1 5 sets of 30/90 splits
Day 2 Circuit training
Day 3 15 minutes of walk/jog
Day 4 Circuit training
Day 5 5 sets of 30/90 splits

Week 3

Still 3 days of running and 2 days of strength training. During your runs this week, try to increase your MHR by two to three beats per minute. This will help you push yourself a little harder but not cause fatigue.

Day Activity
Day 1 6 sets of 30/90 splits
Day 2 Circuit training
Day 3 20 minutes of walk/jog
Day 4 Circuit training
Day 5 6 sets of 30/90 splits

Week 4

This week you have four runs and two strength training days. Take two 30/90 split runs and two walk/jog runs. Beginning this week, your walk/jog should mainly consist of jogging. Eliminate walking if you can, and take out the walking lunges.

Day Activity
Day 1 6 sets of 30/90 splits
Day 2 20 minutes of walk/jog
Day 3 Circuit training
Day 4 6 sets of 30/90 splits
Day 5 20 minutes of walk/jog
Day 6 Circuit training

Week 5

Congratulations, you’re done with circuit training! This week you settle into your ongoing run schedule of three days of 30/90 splits and three days of jogging.

Day Activity
Day 1 8 sets of 30/90 splits
Day 2 45 minutes of walk/jog
Day 3 8 sets of 30/90 splits
Day 4 45 minutes of walk/jog
Day 5 8 sets of 30/90 splits
Day 6 45 minutes of walk/jog

“Unless you are training for a half marathon or full marathon, 45 minutes is the ideal amount of time you should spend exercising in any format,” says Pomahac. “After 45 minutes, your mental alertness and your body start to become less effective and efficient and you increase your risk of injury.”

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