Our simple running training plan for beginners will help you go from couch potato to running 30 minutes consistently—or the distance of a 5k—in no time.
Yes, You Can Be A Runner
Just about anyone can take up running: All you need are a proper pair of running shoes and some room to roam. And running is a great workout. It can lower your risk of heart disease and diabetes, boost your mood, reduce stress and build muscle, especially in the core and lower body.
At All You, we're big fans of walking workouts. But if you're aiming to shed excess pounds, running is the way to go. You can torch, on average, about 600 calories per hour, more than twice as many as you would strolling that amount of time. One study found that runners had a far greater decrease in body mass index (BMI) over a six-year period than walkers did. Runners are also more likely to maintain a steady weight than those who do other forms of exercise.
And you don't need to spend loads of time doing it. With our running plan, you lace up your sneaks three times a week for a half hour at a time, plus do a little strength training. By the end of 10 weeks, you should be able to run up to a half hour at a 10-minute-mile pace—that's three miles at a time, or roughly a 5-kilometer race. Ready? Hit the road!