{"id":36983,"date":"2021-12-23T22:48:10","date_gmt":"2021-12-23T22:48:10","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=36983"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"running-plan-for-beginners","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/running-plan-for-beginners\/","title":{"rendered":"Running Plan For Beginners: A Guide To Prepare You For Short Runs, Long Runs, And Everything In Between"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/running-plan-for-beginners\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/running-plan-for-beginners\/#Why_Run_7_Benefits_That_Make_It_Worth_The_Effort\" >Why Run? 7 Benefits That Make It Worth The Effort<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/running-plan-for-beginners\/#Improved_Cardio-Respiratory_Endurance\" >Improved Cardio-Respiratory Endurance<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/running-plan-for-beginners\/#Improved_Mental_Health_Wellbeing\" >Improved Mental Health &amp; Wellbeing<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/running-plan-for-beginners\/#Weight_Loss_Management\" >Weight Loss &amp; Management<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/running-plan-for-beginners\/#Improved_Strength_Muscle_Tone\" >Improved Strength &amp; Muscle Tone<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/running-plan-for-beginners\/#Stronger_Bones_Joints\" >Stronger Bones &amp; Joints<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/running-plan-for-beginners\/#Improved_Blood_Circulation\" >Improved Blood Circulation<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/running-plan-for-beginners\/#Reduced_Risk_Of_Chronic_Diseases\" >Reduced Risk Of Chronic Diseases<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/running-plan-for-beginners\/#How_To_Start_Running_As_A_Beginner_%E2%80%93_The_Essential_Guide\" >How To Start Running As A Beginner &#8211; The Essential Guide<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/running-plan-for-beginners\/#5K_Running_Plan_For_Beginners\" >5K Running Plan For Beginners<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/running-plan-for-beginners\/#Week_1\" >Week 1<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/running-plan-for-beginners\/#Week_2\" >Week 2<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/running-plan-for-beginners\/#Week_3\" >Week 3<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/running-plan-for-beginners\/#Week_4\" >Week 4<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/running-plan-for-beginners\/#Week_5\" >Week 5<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/running-plan-for-beginners\/#Week_6\" >Week 6<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/running-plan-for-beginners\/#Week_7\" >Week 7<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/running-plan-for-beginners\/#Week_8\" >Week 8<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/running-plan-for-beginners\/#10K_Running_Plan_For_Beginners\" >10K Running Plan For Beginners<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/running-plan-for-beginners\/#Week_1-2\" >Week 1<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/running-plan-for-beginners\/#Week_2-2\" >Week 2<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/running-plan-for-beginners\/#Week_3-2\" >Week 3<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/betterme.world\/articles\/running-plan-for-beginners\/#Week_4-2\" >Week 4<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/betterme.world\/articles\/running-plan-for-beginners\/#Week_5-2\" >Week 5<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/betterme.world\/articles\/running-plan-for-beginners\/#Week_6-2\" >Week 6<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/betterme.world\/articles\/running-plan-for-beginners\/#Week_7-2\" >Week 7<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/betterme.world\/articles\/running-plan-for-beginners\/#What_Do_I_Need_To_Get_Started_With_Training_For_My_First_5K_Or_10K_Race\" >What Do I Need To Get Started With Training For My First 5K Or 10K Race?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/betterme.world\/articles\/running-plan-for-beginners\/#The_Right_Shoes\" >The Right Shoes<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-30\" href=\"https:\/\/betterme.world\/articles\/running-plan-for-beginners\/#The_Right_Clothing\" >The Right Clothing<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-31\" href=\"https:\/\/betterme.world\/articles\/running-plan-for-beginners\/#The_Right_Tech\" >The Right Tech<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-32\" href=\"https:\/\/betterme.world\/articles\/running-plan-for-beginners\/#How_Often_Should_I_Run_To_Prepare_For_A_5K_Or_10K_Race\" >How Often Should I Run To Prepare For A 5K Or 10K Race?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-33\" href=\"https:\/\/betterme.world\/articles\/running-plan-for-beginners\/#How_Long_Does_It_Take_To_Prepare_For_A_5K_Or_10K_Race\" >How Long Does It Take To Prepare For A 5K Or 10K Race?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-34\" href=\"https:\/\/betterme.world\/articles\/running-plan-for-beginners\/#Whats_The_Best_Way_To_Start_Training_For_A_5K_Or_10K_Race\" >What&#8217;s The Best Way To Start Training For A 5K Or 10K Race?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-35\" href=\"https:\/\/betterme.world\/articles\/running-plan-for-beginners\/#What_Should_I_Eat_To_Maximize_My_Results\" >What Should I Eat To Maximize My Results?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-36\" href=\"https:\/\/betterme.world\/articles\/running-plan-for-beginners\/#How_Do_I_Avoid_Injury_During_Training\" >How Do I Avoid Injury During Training?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-37\" href=\"https:\/\/betterme.world\/articles\/running-plan-for-beginners\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Running is a great way to stay in shape and maintain an active lifestyle. It can also be a really enjoyable hobby that you can do with your friends or family members. <\/span><span style=\"font-weight: 400;\">Running has many benefits, but it&#8217;s not always easy to get started because there are so many things involved-running shoes, the right clothes, how far you want to go each time and what about safety? This article will cover all of those concerns so you&#8217;ll feel confident getting out on the road!<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Running_Plan_For_Beginners\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Running_Plan_For_Beginners\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Why_Run_7_Benefits_That_Make_It_Worth_The_Effort\"><\/span><strong>Why Run? 7 Benefits That Make It Worth The Effort<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you&#8217;re looking for a <a href=\"https:\/\/betterme.world\/articles\/trail-running-training-plan\/\">running training plan<\/a> for beginners, it means that\u00a0 you are interested in giving running a try, but you&#8217;re not sure how to start.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There are many reasons why you would want to become a runner, but the most common one is that running can be really rewarding and could improve your life in many ways.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Running long term has been scientifically proven to have numerous health benefits, including:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Improved_Cardio-Respiratory_Endurance\"><\/span><strong>Improved Cardio-Respiratory Endurance<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Cardio-respiratory endurance is the ability of your heart, lungs, and the rest of your muscles to work together efficiently over an extended period of time. This means that you can run at a sustained speed for long periods of time without getting tired (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6651740\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Improved_Mental_Health_Wellbeing\"><\/span><strong>Improved Mental Health &amp; Wellbeing<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Running has been proven to have many mental health benefits as well, including reduced stress levels and anxiety. Regular running also makes it easier to cope with stressful situations in life since it has a strong connection with positive emotions (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7663387\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Weight_Loss_Management\"><\/span><strong>Weight Loss &amp; Management<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">There are lots of ways to lose weight but if you want results quickly then losing weight through running is one way to do it. And because losing weight requires very few fancy things, you can easily do it without much difficulty.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Running is also considered a great way to manage weight in the long term because of its positive effects on metabolism and other important bodily functions (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4067491\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/?utm_source=Blog&#038;utm_medium=Blog&#038;utm_campaign=Banner_replacement\"><img decoding=\"async\" class=\"aligncenter wp-image-36411 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4957-convert.io_-1024x576.jpg\" alt=\"running plan for beginners\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4957-convert.io_.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4957-convert.io_-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4957-convert.io_.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4957-convert.io_-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4957-convert.io_.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Improved_Strength_Muscle_Tone\"><\/span><strong>Improved Strength &amp; Muscle Tone<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Running helps strengthen your muscles which could make you <a href=\"https:\/\/betterme.world\/articles\/running-20-minutes-a-day\/\">look better physically<\/a>. You can avoid looking shapeless by adding running into your routine because it works to help tone down your muscles for an appealing physique (<\/span><a href=\"https:\/\/www.frontiersin.org\/articles\/10.3389\/fphys.2019.01301\/full\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Stronger_Bones_Joints\"><\/span><strong>Stronger Bones &amp; Joints<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Running builds up stronger bones over time, making them less prone to injury when you&#8217;re engaging in strenuous activities like rushing here and there. Running is also beneficial for your joints since it improves the supply of lubrication, thus easing any pain they might cause when under pressure from your body weight (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6416492\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Improved_Blood_Circulation\"><\/span><strong>Improved Blood Circulation<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Running improves blood circulation, which is why it&#8217;s recommended for older individuals who are beginning to feel the effects of age on their bodies. Otherwise, the risk of cardiovascular disease-related death increases as you get older (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4067492\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Reduced_Risk_Of_Chronic_Diseases\"><\/span><strong>Reduced Risk Of Chronic Diseases<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Runners have a much lower risk of developing chronic diseases like cancer, diabetes, and arthritis. This is because runners have a physically active lifestyle and also adopt healthy eating habits which protect them from such diseases (<\/span><a href=\"https:\/\/www.cdc.gov\/chronicdisease\/resources\/infographic\/physical-activity.htm\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">All this means that running isn&#8217;t just an activity you do for the sake of it; it has numerous benefits towards your overall health and wellbeing, all of which contribute to making you feel good about yourself!<\/span><\/p>\n<p><em><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/running-for-30-minutes\/\">Running For 30 Minutes: Benefits And How To Get Started<\/a><\/em><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/?utm_source=Blog&#038;utm_medium=Blog&#038;utm_campaign=Banner_replacement\"><img decoding=\"async\" class=\"aligncenter wp-image-32183 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4483-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4483.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4483-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4483.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4483.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Start_Running_As_A_Beginner_%E2%80%93_The_Essential_Guide\"><\/span><strong>How To Start Running As A Beginner &#8211; The Essential Guide<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Running can feel daunting at first because it requires a lot of effort to <a href=\"https:\/\/betterme.world\/articles\/tips-on-running-a-mile\/\">get started<\/a>. But the truth is that even beginners can start running without much trouble. With that in mind, you shouldn&#8217;t let your lack of experience prevent you from trying something that&#8217;ll bring you so much good!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Before we go into the guide, it&#8217;s important to understand the different types of running to help you identify which one best suits your needs.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There are two types of running: Endurance running and HIIT (High-Intensity Interval Training) running.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Endurance running is a type of <a href=\"https:\/\/betterme.world\/articles\/how-many-miles-should-i-run-a-day\/\">running<\/a> where you maintain a consistent pace throughout the entire run. HIIT, on the other hand, involves sprinting for a set amount of time before resting and then repeating the cycle.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Both types of running have their own benefits, and it&#8217;s up to you to decide which one you want to focus on.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you&#8217;re a beginner, we recommend starting with endurance running because it&#8217;s more forgiving and allows you to gradually increase your speed over time.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Now that we&#8217;ve got that out of the way, let&#8217;s get into the <a href=\"https:\/\/betterme.world\/articles\/running-10-miles-a-week\/\">training plans<\/a>.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"5K_Running_Plan_For_Beginners\"><\/span><strong>5K Running Plan For Beginners<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you&#8217;re looking to complete your first 5k race, this is the <a href=\"https:\/\/betterme.world\/articles\/running-6-miles\/\">running plan<\/a> for you.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The training schedule below will gradually increase your running time and distance so that by the end of the program, you&#8217;ll be able to complete a 5k race without any trouble.\u00a0\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Week_1\"><\/span><strong>Week 1<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day 1:<\/b><span style=\"font-weight: 400;\"> Walk for 5 minutes and then run for 2 minutes. Repeat this cycle 4 times.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day 2:<\/b><span style=\"font-weight: 400;\"> Walk for 5 minutes and then run for 3 minutes. Repeat this cycle 4 times.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day 3:<\/b><span style=\"font-weight: 400;\"> Rest<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day 4:<\/b><span style=\"font-weight: 400;\"> Walk for 5 minutes and then run for 4 minutes. Repeat this cycle 4 times.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day 5:<\/b><span style=\"font-weight: 400;\"> Walk for 5 minutes and then run for 5 minutes. Repeat this cycle 4 times.<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Week_2\"><\/span><strong>Week 2<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day 1:<\/b><span style=\"font-weight: 400;\"> Walk for 5 minutes and then run for 3 minutes. Repeat this cycle 4 times.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day 2:<\/b><span style=\"font-weight: 400;\"> Walk for 5 minutes and then run for 4 minutes. Repeat this cycle 4 times.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day 3:<\/b><span style=\"font-weight: 400;\"> Walk for 5 minutes and then run for 5 minutes. Repeat this cycle 4 times.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day 4:<\/b><span style=\"font-weight: 400;\"> Rest<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day 5: <\/b><span style=\"font-weight: 400;\">Walk for 5 minutes and then run for 6 minutes. Repeat this cycle 3 times.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/?utm_source=Blog&#038;utm_medium=Blog&#038;utm_campaign=Banner_replacement\"><img decoding=\"async\" class=\"aligncenter wp-image-32188 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4476-1024x576.png\" alt=\"running plan for beginners\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4476.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4476-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4476.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4476.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Week_3\"><\/span><strong>Week 3<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day 1:<\/b><span style=\"font-weight: 400;\"> Walk for 5 minutes and then run for 4 minutes. Repeat this cycle 4 times.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day 2:<\/b><span style=\"font-weight: 400;\"> Walk for 5 minutes and then run for 5 minutes. Repeat this cycle 4 times.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day 3:<\/b><span style=\"font-weight: 400;\"> Walk for 5 minutes and then run for 6 minutes. Repeat this cycle 4 times.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day 4:<\/b><span style=\"font-weight: 400;\"> Rest<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day 5:<\/b><span style=\"font-weight: 400;\"> Walk for 5 minutes and then run for 7 minutes. Repeat this cycle 3 times.<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Week_4\"><\/span><strong>Week 4<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day 1:<\/b><span style=\"font-weight: 400;\"> Walk for 5 minutes and then run for 5 minutes. Repeat this cycle 4 times.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day 2:<\/b><span style=\"font-weight: 400;\"> Walk for 5 minutes and then run for 6 minutes. Repeat this cycle 4 times.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day 3:<\/b><span style=\"font-weight: 400;\"> Walk for 5 minutes and then run for 7 minutes. Repeat this cycle 4 times.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day 4:<\/b><span style=\"font-weight: 400;\"> Rest<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day 5:<\/b><span style=\"font-weight: 400;\"> Walk for 5 minutes and then run for 8 minutes. Repeat this cycle 3 times.<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Week_5\"><\/span><strong>Week 5<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day 1:<\/b><span style=\"font-weight: 400;\"> Walk for 5 minutes and then run for 9 minutes. Repeat this cycle 3 times.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day 2:<\/b><span style=\"font-weight: 400;\"> Walk for 5 minutes and then run for 10 minutes. Repeat this cycle 2 times.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day 3:<\/b><span style=\"font-weight: 400;\"> Rest<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day 4:<\/b><span style=\"font-weight: 400;\"> Walk for 5 minutes and then run for 12 minutes. Repeat this cycle 2 times.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day 5<\/b><span style=\"font-weight: 400;\">: Walk for 5 minutes and then run for 14 minutes. Repeat this cycle 2 times.<\/span><\/li>\n<\/ul>\n<p><strong>Whether you\u2019re looking to simply pep up your fitness routine, jazz up your diet with mouth-watering low-calorie recipes or want to get your act together and significantly drop that number on your scale \u2013 BetterMe app has got you covered! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Running_Plan_For_Beginners\">Improve your body<\/a> and revamp your life with us!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/?utm_source=Blog&#038;utm_medium=Blog&#038;utm_campaign=Banner_replacement\"><img decoding=\"async\" class=\"aligncenter wp-image-32181 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4474-1024x576.png\" alt=\"running plan for beginners\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4474.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4474-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4474.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4474.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Week_6\"><\/span><strong>Week 6<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day 1: <\/b><span style=\"font-weight: 400;\">Walk for 5 minutes and then run for 10 minutes. Repeat this cycle 3 times.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day 2:<\/b><span style=\"font-weight: 400;\"> Walk for 5 minutes and then run for 11 minutes. Repeat this cycle 3 times.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day 3:<\/b><span style=\"font-weight: 400;\"> Rest<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day 4:<\/b><span style=\"font-weight: 400;\"> Walk for 5 minutes and then run for 13 minutes. Repeat this cycle 2 times.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day 5:<\/b><span style=\"font-weight: 400;\"> Walk for 5 minutes and then run for 15 minutes. Repeat this cycle 2 times.<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Week_7\"><\/span><strong>Week 7<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day 1:<\/b><span style=\"font-weight: 400;\"> Run for 30 minutes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day 1:<\/b><span style=\"font-weight: 400;\"> Walk for 5 minutes and then run for 16 minutes. Repeat this cycle 2 times.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day 2:<\/b><span style=\"font-weight: 400;\"> Walk for 5 minutes and then run for 17 minutes. Repeat this cycle 2 times.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day 3<\/b><span style=\"font-weight: 400;\">: Rest<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day 4<\/b><span style=\"font-weight: 400;\">: Walk for 5 minutes and then run for 18 minutes. Repeat this cycle 2 times.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day 5: <\/b><span style=\"font-weight: 400;\">Run for 30 minutes.<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Week_8\"><\/span><strong>Week 8<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day 1:<\/b><span style=\"font-weight: 400;\"> Run for 35 minutes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day 2:<\/b><span style=\"font-weight: 400;\"> Walk for 5 minutes and then run for 19 minutes. Repeat this cycle 2 times.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day 3:<\/b><span style=\"font-weight: 400;\"> Rest<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day 4:<\/b><span style=\"font-weight: 400;\"> Walk for 5 minutes and then run for 20 minutes. Repeat this cycle 2 times.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day 5:<\/b><span style=\"font-weight: 400;\"> Run for 35 minutes.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/?utm_source=Blog&#038;utm_medium=Blog&#038;utm_campaign=Banner_replacement\"><img decoding=\"async\" class=\"aligncenter wp-image-32185 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4481-1024x576.png\" alt=\"running plan for beginners\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4481.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4481-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4481.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4481-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4481.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"10K_Running_Plan_For_Beginners\"><\/span><strong>10K Running Plan For Beginners<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you&#8217;re looking to complete your first 10k race, this is the <a href=\"https:\/\/betterme.world\/articles\/run-5-miles-a-day\/\">running<\/a> plan for you.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The training schedule below will gradually increase your running time and distance so that by the end of the program, you&#8217;ll be able to complete a 10k race without any trouble.\u00a0\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Week_1-2\"><\/span><strong>Week 1<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day 1:<\/b><span style=\"font-weight: 400;\"> Walk for 5 minutes and then run for 2 minutes. Repeat this cycle 4 times.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day 2:<\/b><span style=\"font-weight: 400;\"> Walk for 5 minutes and then run for 3 minutes. Repeat this cycle 4 times.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day 3:<\/b><span style=\"font-weight: 400;\"> Rest\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day 4:<\/b><span style=\"font-weight: 400;\"> Walk for 5 minutes and then run for 4 minutes. Repeat this cycle 4 times.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day 5: <\/b><span style=\"font-weight: 400;\">Walk for 5 minutes and then run for 5 minutes. Repeat this cycle 4 times.<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Week_2-2\"><\/span><strong>Week 2<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day 1<\/b><span style=\"font-weight: 400;\">: Walk for 5 minutes and then run for 3 minutes. Repeat this cycle 4 times.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day 2:<\/b><span style=\"font-weight: 400;\"> Walk for 5 minutes and then run for 4 minutes. Repeat this cycle 4 times.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day 3<\/b><span style=\"font-weight: 400;\">: Walk for 5 minutes and then run for 5 minutes. Repeat this cycle 4 times.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day 4<\/b><span style=\"font-weight: 400;\">: Rest\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day 5:<\/b><span style=\"font-weight: 400;\"> Walk for 5 minutes and then run for 6 minutes. Repeat this cycle 3 times.\u00a0<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Week_3-2\"><\/span><strong>Week 3<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day 1:<\/b><span style=\"font-weight: 400;\"> Walk for 5 minutes and then run for 10 minutes. Repeat this cycle 2 times.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day 2:<\/b><span style=\"font-weight: 400;\"> Walk for 5 minutes and then run for 11 minutes. Repeat this cycle 2 times.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day 3<\/b><span style=\"font-weight: 400;\">: Rest\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day 4:<\/b><span style=\"font-weight: 400;\"> Walk for 5 minutes and then run for 12 minutes. Repeat this cycle 2 times.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day 5:<\/b><span style=\"font-weight: 400;\"> Walk for 10 minutes and then run for 15 minutes. Repeat this cycle 2 times<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/?utm_source=Blog&#038;utm_medium=Blog&#038;utm_campaign=Banner_replacement\"><img decoding=\"async\" class=\"aligncenter wp-image-32182 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4473-1024x576.png\" alt=\"running plan for beginners\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4473.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4473-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4473.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4473.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Week_4-2\"><\/span><strong>Week 4<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day 1:<\/b><span style=\"font-weight: 400;\"> Run for 30 minutes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day 2:<\/b><span style=\"font-weight: 400;\"> Rest<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day 3<\/b><span style=\"font-weight: 400;\">: Run for 30 minutes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day 4:<\/b><span style=\"font-weight: 400;\"> Rest\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day 5:<\/b><span style=\"font-weight: 400;\"> Run for 30 minutes<\/span><\/li>\n<\/ul>\n<p><i><span style=\"font-weight: 400;\">Read More: <a href=\"https:\/\/betterme.world\/articles\/ultramarathon-training-plan\/\">Ultramarathon Training Plan: How To Build Endurance For Running 50 Miles Or More<\/a><\/span><\/i><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Week_5-2\"><\/span><strong>Week 5<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day 1: <\/b><span style=\"font-weight: 400;\">Run for 30 minutes\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day 2:<\/b><span style=\"font-weight: 400;\"> Rest\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day 3:<\/b><span style=\"font-weight: 400;\"> Run for 40 minutes\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day 4:<\/b><span style=\"font-weight: 400;\"> Rest\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day 5:<\/b><span style=\"font-weight: 400;\"> Run for 40 minutes\u00a0<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Week_6-2\"><\/span><strong>Week 6<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day 1: <\/b><span style=\"font-weight: 400;\">Rest<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day 2:<\/b><span style=\"font-weight: 400;\"> Rest\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day 3:<\/b><span style=\"font-weight: 400;\"> Run for 50 minutes\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day 4:<\/b><span style=\"font-weight: 400;\"> Rest<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day 5:<\/b><span style=\"font-weight: 400;\"> Run for 40 minutes\u00a0<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Week_7-2\"><\/span><strong>Week 7<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day 1:<\/b><span style=\"font-weight: 400;\"> Rest\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day 2<\/b><span style=\"font-weight: 400;\">: Run to get a time of 1 hour and 15 minutes to complete your first 10k race\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day 3:<\/b><span style=\"font-weight: 400;\"> Rest<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day 4:<\/b><span style=\"font-weight: 400;\"> Run to get a time of 1 hour and 20 minutes to complete your first 10k race\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day 5:<\/b><span style=\"font-weight: 400;\"> Rest<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/?utm_source=Blog&#038;utm_medium=Blog&#038;utm_campaign=Banner_replacement\"><img decoding=\"async\" class=\"aligncenter wp-image-32135 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4494-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4494.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4494-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4494.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4494-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4494.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Do_I_Need_To_Get_Started_With_Training_For_My_First_5K_Or_10K_Race\"><\/span><strong>What Do I Need To Get Started With Training For My First 5K Or 10K Race?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Here is the most important gear you should have for training and race day:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"The_Right_Shoes\"><\/span><strong>The Right Shoes<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">You don&#8217;t need to spend a lot on good running shoes, but you do need to make sure they are comfortable, well fit, and are appropriate for your foot type. Most importantly, the right kind of shoe will absorb impact shock while you run (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7039038\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"The_Right_Clothing\"><\/span><strong>The Right Clothing<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">You don&#8217;t need to wear special running clothes when you&#8217;re just starting out. Just choose comfortable, breathable fabrics. If you do want to wear special gear for your first 5k or 10k race, make sure it won&#8217;t slow you down and that it wicks away moisture so that you remain as cool and dry as possible <a href=\"https:\/\/betterme.world\/articles\/running-4-miles\/\">during your run<\/a>.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"The_Right_Tech\"><\/span><strong>The Right Tech<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">You can track your time, distance, and pace using a running watch or smartphone&#8217;s GPS app. If you want to take things a bit further, heart rate monitors also provide additional data that can help guide your training.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Having these tools during your training helps to ensure you&#8217;re on track and making progress, which can help to keep you motivated.<\/span><\/p>\n<p><strong>If you struggle to even flirt with the idea of giving up your favorite foods or working out till your legs give way \u2013 BetterMe app is here to breathe a fresh perspective into the way you view the weight loss process! Check out the app and <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Running_Plan_For_Beginners\">experience the fun side of fitness and dieting<\/a> with BetterMe!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/?utm_source=Blog&#038;utm_medium=Blog&#038;utm_campaign=Banner_replacement\"><img decoding=\"async\" class=\"aligncenter wp-image-32141 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4485-1024x576.png\" alt=\"running plan for beginners\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4485.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4485-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4485.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4485.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Often_Should_I_Run_To_Prepare_For_A_5K_Or_10K_Race\"><\/span><strong>How Often Should I Run To Prepare For A 5K Or 10K Race?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you&#8217;re just starting out, aim to run 3-4 times per week. As your fitness level improves, you can gradually increase this to 5 times per week in the final weeks leading up to your race.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Long_Does_It_Take_To_Prepare_For_A_5K_Or_10K_Race\"><\/span><strong>How Long Does It Take To Prepare For A 5K Or 10K Race?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Plan for 4 months of training if you&#8217;re a beginner or haven&#8217;t recently been exercising, and 2-3 months if you have been running on and off for a while. This time frame will vary depending on how often you are able to run and how fast you want to be running on race day.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Whats_The_Best_Way_To_Start_Training_For_A_5K_Or_10K_Race\"><\/span><strong>What&#8217;s The Best Way To Start Training For A 5K Or 10K Race?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you&#8217;re new to running, start by following a basic running plan like the one provided in this article. Gradually increase your distance and time as your fitness level improves (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3290924\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). And remember to always listen to your body-if you feel like you need a day off, take it! You don&#8217;t want to push yourself too hard and end up getting injured.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you&#8217;ve been running on and off for a while, start by increasing the distance of your longest run each week. For the weeks leading up to your race, taper off so that your muscles are adequately rested and primed for race day.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">No matter what level of runner you are, following a plan is the best way to ensure you&#8217;re making progress and reaching your goals.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Should_I_Eat_To_Maximize_My_Results\"><\/span><strong>What Should I Eat To Maximize My Results?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A healthy, balanced diet is the best way to support your training. Aim for plenty of vegetables, fruits, whole grains, lean protein sources like poultry and fish, and good fats like olive oil.\u00a0 And make sure to drink plenty of water and stay well-hydrated (especially when you&#8217;re training hard).<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Do_I_Avoid_Injury_During_Training\"><\/span><strong>How Do I Avoid Injury During Training?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Poor training, a lack of rest, and not warming up properly before a run are the most common reasons for injuries during running. Follow the tips below to maximize your results while minimizing your risk of getting hurt (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3290924\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Make sure to gradually increase your distance and time as you progress in your training.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Always listen to your body-if you feel like you need a day off, take it!<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Warm up properly before every run by doing some light stretching and easy running.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Take a few days off each week to rest and allow your body to recover.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cross-train regularly to build strength and avoid overuse injuries.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Seek professional help if you&#8217;re experiencing pain or discomfort that doesn&#8217;t go away with rest and cross-training.<\/span><\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Running is a great way to get in shape and improve your overall health. If you&#8217;re just starting out, follow a basic running plan and gradually increase your distance and time as your fitness level improves. And make sure to eat a healthy, balanced diet to support your training. Remember to always listen to your body and take days off when you need them.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Running_Plan_For_Beginners\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<p><iframe title=\"Create Happines now\" width=\"770\" height=\"433\" src=\"https:\/\/www.youtube.com\/embed\/xLxjdQ4DYdg?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Running is a great way to stay in shape and maintain an active lifestyle. It can also be a really enjoyable hobby that you can do with your friends or family members. Running has many benefits, but it&#8217;s not always easy to get started because there are so many things involved-running shoes, the right clothes, [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":36998,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[128],"tags":[],"coauthors":[123],"class_list":["post-36983","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-trainings"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Running Plan For Beginners: A Guide To Prepare You For Short Runs, Long Runs, And Everything In Between - BetterMe<\/title>\n<meta name=\"description\" content=\"Looking for a running plan for beginners? This article will provide you with all the information you need to get started.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/running-plan-for-beginners\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Running Plan For Beginners: A Guide To Prepare You For Short Runs, Long Runs, And Everything In Between\" \/>\n<meta property=\"og:description\" content=\"Looking for a running plan for beginners? This article will provide you with all the information you need to get started.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/running-plan-for-beginners\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2021\/12\/shutterstock_189034319.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1530\" \/>\n\t<meta property=\"og:image:height\" content=\"1020\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Nderitu Munuhe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Nderitu Munuhe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"14 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/running-plan-for-beginners\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/running-plan-for-beginners\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/c1a70231a169871432eddf2529db3e6a\"},\"headline\":\"Running Plan For Beginners: A Guide To Prepare You For Short Runs, Long Runs, And Everything In Between\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/running-plan-for-beginners\/\"},\"wordCount\":2479,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/running-plan-for-beginners\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/12\/shutterstock_189034319.jpg\",\"articleSection\":[\"Trainings\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Running is a great way to stay in shape and maintain an active lifestyle. It can also be a really enjoyable hobby that you can do with your friends or family members. <\/span><span style=\\\"font-weight: 400;\\\">Running has many benefits, but it's not always easy to get started because there are so many things involved-running shoes, the right clothes, how far you want to go each time and what about safety? This article will cover all of those concerns so you'll feel confident getting out on the road!<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>Why Run? 7 Benefits That Make It Worth The Effort<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">If you're looking for a <a href=\\\"https:\/\/betterme.world\/articles\/trail-running-training-plan\/\\\">running training plan<\/a> for beginners, it means that\u00a0 you are interested in giving running a try, but you're not sure how to start.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">There are many reasons why you would want to become a runner, but the most common one is that running can be really rewarding and could improve your life in many ways.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Running long term has been scientifically proven to have numerous health benefits, including:<\/span>\\r\\n<h3><strong>Improved Cardio-Respiratory Endurance<\/strong><\/h3>\\r\\n<span style=\\\"font-weight: 400;\\\">Cardio-respiratory endurance is the ability of your heart, lungs, and the rest of your muscles to work together efficiently over an extended period of time. This means that you can run at a sustained speed for long periods of time without getting tired (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6651740\/\\\"><span style=\\\"font-weight: 400;\\\">7<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n<h3><strong>Improved Mental Health &amp; Wellbeing<\/strong><\/h3>\\r\\n<span style=\\\"font-weight: 400;\\\">Running has been proven to have many mental health benefits as well, including reduced stress levels and anxiety. Regular runni ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/running-plan-for-beginners\/\",\"url\":\"https:\/\/betterme.world\/articles\/running-plan-for-beginners\/\",\"name\":\"Running Plan For Beginners: A Guide To Prepare You For Short Runs, Long Runs, And Everything In Between - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/running-plan-for-beginners\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/running-plan-for-beginners\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/12\/shutterstock_189034319.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Looking for a running plan for beginners? 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This article will provide you with all the information you need to get started.","og_url":"https:\/\/betterme.world\/articles\/running-plan-for-beginners\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":1530,"height":1020,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2021\/12\/shutterstock_189034319.jpg","type":"image\/jpeg"}],"author":"Nderitu Munuhe","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Nderitu Munuhe","Est. reading time":"14 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/running-plan-for-beginners\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/running-plan-for-beginners\/"},"author":{"name":"BetterMe","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/c1a70231a169871432eddf2529db3e6a"},"headline":"Running Plan For Beginners: A Guide To Prepare You For Short Runs, Long Runs, And Everything In Between","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/running-plan-for-beginners\/"},"wordCount":2479,"commentCount":0,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/running-plan-for-beginners\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/12\/shutterstock_189034319.jpg","articleSection":["Trainings"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Running is a great way to stay in shape and maintain an active lifestyle. It can also be a really enjoyable hobby that you can do with your friends or family members. <\/span><span style=\"font-weight: 400;\">Running has many benefits, but it's not always easy to get started because there are so many things involved-running shoes, the right clothes, how far you want to go each time and what about safety? This article will cover all of those concerns so you'll feel confident getting out on the road!<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\"><strong>Why Run? 7 Benefits That Make It Worth The Effort<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">If you're looking for a <a href=\"https:\/\/betterme.world\/articles\/trail-running-training-plan\/\">running training plan<\/a> for beginners, it means that\u00a0 you are interested in giving running a try, but you're not sure how to start.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">There are many reasons why you would want to become a runner, but the most common one is that running can be really rewarding and could improve your life in many ways.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Running long term has been scientifically proven to have numerous health benefits, including:<\/span>\r\n<h3><strong>Improved Cardio-Respiratory Endurance<\/strong><\/h3>\r\n<span style=\"font-weight: 400;\">Cardio-respiratory endurance is the ability of your heart, lungs, and the rest of your muscles to work together efficiently over an extended period of time. This means that you can run at a sustained speed for long periods of time without getting tired (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6651740\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n<h3><strong>Improved Mental Health &amp; Wellbeing<\/strong><\/h3>\r\n<span style=\"font-weight: 400;\">Running has been proven to have many mental health benefits as well, including reduced stress levels and anxiety. Regular runni ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/running-plan-for-beginners\/","url":"https:\/\/betterme.world\/articles\/running-plan-for-beginners\/","name":"Running Plan For Beginners: A Guide To Prepare You For Short Runs, Long Runs, And Everything In Between - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/running-plan-for-beginners\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/running-plan-for-beginners\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/12\/shutterstock_189034319.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"Looking for a running plan for beginners? 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