Running program and rules for beginners and advanced

Endurance running training is popular among professional athletes and ordinary adherents of a sports lifestyle. And all because sports achievements are impossible without the body’s ability to withstand stress and fatigue. The growth of muscle mass, which all athletes so strive for, comes through overcoming the load. In order for muscles to adapt to the constant stress that comes from increased physical activity, they need endurance training. Cardio training, in particular long-distance running, copes very well with this task.

What does the program include?

Today you can hear the word “program” everywhere. It means clear instructions on how to perform certain actions. This is actually any plan that states what and how to do to achieve a goal. This way you can make a running plan.

When you write an action plan, you put the number of the action-event and decipher what is under this number. Even if it's running on a treadmill, you need to make a list like this. Otherwise, everything will be limited to one-time training.

A running training program should contain the following points:

• The location of your planned run (if you go to the gym, you don’t have to indicate this).
• Duration of the run and running speed.
• If there are interval elements, then their number and planned duration.

For beginners, it is advisable to note how you feel after each workout. Ideally, purchase a fitness bracelet. Using it you can track all your indicators.

For people with heart problems, it is imperative to measure their pulse and blood pressure in order to notice the dynamics of changes in health in time. The dynamics can be positive and negative. In any case, your vital signs will change before you feel that running is harming you. This is the whole benefit of monitoring your well-being after a workout.

Bodymaster.ru recommends Training Plans:

We also do not recommend that beginners in running immediately go outside. If possible, start running indoors on a treadmill. And to effectively prepare yourself for the outdoor distance, use our running training plan, which you will find in the Jogging article.

In addition, watch our video in which international master of sports in athletics and FSSP CyclON coach Mikhail Kulkov talks about the basics of running for beginners:

Running programs depending on your goals

Let's look at 3 goals that a beginning runner wants to achieve:

1. The first goal is to become more resilient.
2. The second is to keep your body in good shape and improve your health.
3. And the third, most popular goal is weight loss.

You can do all your workouts on a treadmill, or you can do it outdoors in the forest. We are for the second option!

Endurance building

If you have set yourself the goal of becoming more endurance, 2 training systems will suit you: run for yourself (endurance will still increase) or purposefully develop this quality. In the first case, endurance increases automatically, but slowly. In the second, if you work on it deliberately, your endurance will increase quite significantly. The work will be hard, but it will be worth it.

It is difficult to separate running for endurance and running for weight loss, since both goals simultaneously develop endurance and allow you to lose weight. Therefore, you can use something in between. But let's talk specifically about endurance.

Treadmill training should be done using intervals. And the more there are, the better. You should start with short intervals. For example, you run for 5 minutes as a warm-up, then maintain a high running speed for 20 seconds. Repeat this 10 times per workout. You practice in this mode for a week.

The next week you double the speed interval, that is, it becomes equal to 40 seconds, but halve the number. The interval of easy running is 10 minutes. Now there are only five intervals. Do this for a week.

The next week you do 10 intervals again, but increase the speed interval to 30 seconds. Easy jogging for five minutes.

The fourth week will be the last in this mode; here you need to do 6 intervals of 50–60 seconds of maximum speed. You should rest for about 2-3 minutes of jogging between intervals.

The running training program should be recorded on paper so as not to forget anything.

Next, you jog for a month for 60 minutes or more, three times a week. Your endurance will increase significantly.

Keeping fit

This goal does not require achieving any records. Just run regularly for 20-30 minutes 4-5 times a week.

The main thing here is stability and systematic training. This is a cardio workout, but in addition to strengthening your cardiovascular system, it will help you lose weight.

Choose the scheme and schedule that is optimal for yourself. Over time, you will decide when it is best for you to run and how much. Carefully monitor your well-being and adjust the program depending on it.

The main thing is the running mode. If you ran it twice and gave up, it won’t do any good.

Weight loss

In this case, the running system has one goal - you need to burn calories. To burn fat, you can either use the interval method or do long-term (20 minutes) aerobic cardio.

You need to run systematically, without skipping. There are no valid reasons for absences!

Each run should burn you 7 sweats.

If you are serious about your weight, you will need a running table for weight loss, in which you will indicate the duration of the run and the distance covered. Record your weight once a week in the morning on an empty stomach.

Then, when you analyze the work done, it will be easier for you to track the dynamics of the results.

The main thing is to write everything down clearly and simply.

The rules of running for weight loss are simple:

• You need to run intensely and spend a lot of energy.
• You need to keep a training diary in which you will record your running results and have a running program at your disposal

The running technique for losing weight can be different. If it's jogging, the technique is the same. If it’s interval, it’s different. Choose the method of training that will be most comfortable for you.

If you have already decided on a running training program for weight loss, let's look at both of the techniques mentioned above.

Interval running

When accelerating, you need to push off the track with your foot as much as possible. At the same time, you increase the length and frequency of your steps, and your arms work intensively.

The deceleration occurs gradually over 3–5 seconds. It is not recommended to immediately slow down, nor to increase it.

Warming up before running should also be present.

You can use interval running on a treadmill for weight loss. The only inconvenience may be the size of the track and limited running space. Running fast on every track is not convenient, especially if you are tall and have long legs. Otherwise, the automatic running track is in no way inferior to the same stadium.

For such a run, the training program has already been described.

It is not recommended to practice interval running for weight loss for any length of time. It is not health-improving. This is exactly a fat burning workout. Prolonged high stress on the heart and muscles can harm the body. Therefore, carefully listen to how you feel after each workout.

A more gentle, healthier option is the second type of running – jogging.

Jogging

This is a measured long run at a constant low speed. You can practice this type of running on a treadmill for weight loss. This is a very convenient cardio option.

You place your foot on your heel, smoothly roll your foot onto your toe and push off. And so on for 40–60 minutes three times a week.

Sometimes you can speed up by trying to run a short section at a higher speed. For example, you ran for 30 minutes, you still have 2-3 km left (according to plan). You accelerate slightly and run the rest of the distance.

This technique will benefit your stamina.

You can run on a treadmill for weight loss at a fast or slow pace. It all depends on how you feel and your state of health.

Bodymaster.ru recommends Fitness Trainers:

To do this, go to your personal profile and select the option to add friends. By the way, this is the only function that requires an Internet connection. You can start training at any level offline.

Another nice thing about running apps is that you don't have to open the app every time to keep track of the timer. The utility also displays a countdown counter in the notification panel on the home screen.

Bodymaster recommends!

Before you start running in the morning, or going out for a distance in the evening, remember that it is extremely important to monitor your heart rate while running. The most convenient way to monitor the load on the heart is with an electronic heart rate monitor. Unfortunately, the Start Running app does not provide synchronization with fitness gadgets. However, to better understand running techniques and run with pleasure and without injury, we recommend reading our article The Benefits of Running for Leg Muscles.

Stability is the key to results

To always find time for cardio training to burn fat, develop endurance or maintain health, you need to create a running schedule and place it in a visible place. What good is the best program if you don't see it?

Write in this schedule how many times a week you plan to train, what goal you want to achieve. So, if you are planning to lose weight, this piece of paper will become a beacon for you in the ocean of extra pounds, which will show you the path to slimness and fit.

Write where you will train and what other exercises you are going to do.

All this will help you imagine the upcoming lesson as closely as possible.

Simply deciding “tomorrow I’ll start running” doesn’t mean anything. As a rule, this “tomorrow” is postponed to a new date every day.

Make a note of how much you will run and where. On the treadmill for weight loss or on the street? And most importantly, why are you going to run and how are you going to track this “why”. The more details you work out, the better the process will go!

Thus, a plan and schedule will help you stabilize running and make it a habit.

Bodymaster pre-run warm-up for beginners

Running arm swings while standing on one knee

• Body Part: Shoulders Equipment: No

Cross-step running

• Body Part: Adductor Equipment: No

Quick jumps moving forward

• Body part: Quadriceps Equipment: Body weight

High hip lift through stride during mincing run

• Body Part: Hamstring Equipment: No

High jump with uneven leg

• Body part: Quadriceps Equipment: Body weight

Star jumping

• Body part: Quadriceps Equipment: Body weight

Jumping from foot to foot to side

• Body part: Quadriceps Equipment: Body weight

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10 week training program for beginners

The worst thing a newbie can do in their first lesson is to rush, forcing everything out of their frightened body that it can do. Huge mistake! Moving towards your goal, be it running in the city or the desire to win, happens slowly and gradually.

For example, it is convenient for beginners to master running using a 10-week program that can “tune” even the most avid couch potato.

Do not rush under any circumstances, increase the load evenly!

This alternation of walking and running is called “interval running” and is often found in programs designed for weight loss or endurance, even for beginners.