A Running Program for Beginners

Do you dream about start running? Yes? I totally get that! That was me a couple of months back, but it just seemed a bit overwhelming getting started. Now I run 5 km a couple of times per week. Running has a lot of benefits – you burn a lot of calories, you work the big muscle groups and build a strong body, you will sleep better, it is easy and cheap, you can run everywhere and in all types of weather, it is good for your physical AND mental health, plus it gives you an opportunity to get outdoors in the fresh air. Right here I share my best tips and how I got started.

Har du en drøm om at begynde at løbe? Ja? Det forstår jeg godt! Det var mig nogle måneder tilbage, men det er bare lidt uoverskueligt at komme i gang. Nu løber jeg 5 km et par gange om ugen. Løb har en masse fordele for dig og din krop – du forbrænder mange kalorier, du træner de store muskelgrupper og opbygger en stærk krop, du vil sove bedre, det er nemt og billigt, du kan løbe overalt og i al slags vejr, det er godt for dit fysiske OG psykiske helbred, plus det er en oplagt mulighed for at komme udenfor i den friske luft. Lige her deler jeg mine bedste tips, og hvordan jeg fik startet.

 

WHAT TO KEEP IN MIND

The first thing to keep in mind is that you have to think about avoiding running injuries – and the most important thing you need for that is a good pair of running shoes and a running program. Even though it may almost seem ridiculously little you need to run in the beginning, it is very important you stick to the program because your bones, muscles and joints need to get used to the extra work load. Also, it is very important for your motivation – you are more likely to want to go for a run again if you ended your previous running session while on top. And finally, one of my best tips is to do it simply because you want to, and not because you think you should. It should not become a burden, but instead it should be something you do to take good care of yourself. Try changing your mind set from ‘I have to’ to ‘I want to’.

Det første du skal huske er, at det er vigtigt at gøre hvad du kan for at undgå at få løbeskader – og det vigtigste for dette er et par gode løbesko og et løbeprogram. Selv det kan synes som næsten latterligt lidt du skal løbe i starten, er det meget vigtigt at du holder dig til løbeprogrammet, fordi dine knogler, muskler, led og sener skal vænne sig til den ekstra belastning. Det er også meget vigtigt for din motivation – du vil med større sandsynlighed tage ud og løbe igen, hvis du sluttede din sidste løbetur med overskud. Og endeligt er et af mine bedste tips simpelthen at gøre det fordi du har lyst og ikke fordi du tænker, at du burde. Det skal ikke blive til en pligt, men derimod skal det være noget du gør for dig selv. Forsøg at ændre din tankegang fra ’jeg skal’ til ’jeg vil’.

 

ABOUT MY PROGRAM

Again, because I strongly believe in the ‘I want to’ – mind set, I didn’t specify exactly how many running sessions I needed to do per week. In the beginning of the program, I ran 2-3 times per week, but currently after finishing the program I only run 1-2 days per week. If you run 3 times per week it will take you just about 12 weeks (or 3 months) to reach the goal of being able to run 30 minutes (or 5 km) straight. I find it very motivating having the program on my fridge and crossing over the running sessions when they are done. Therefore I have made the program ready for download right here RUNNING PROGRAM 0-5 KM, so you are able to print it. Please keep in mind I have no education related to this topic and that this is just the program I designed for my personal and what worked for me personally.

Igen, fordi jeg tror på ’jeg-vil’-tilgangen, har jeg ikke specificeret hvor mange gange om ugen jeg skulle løbe. I starten af programmet løb jeg 2-3 gange om ugen, mens jeg på nuværende tidspunkt efter jeg har fuldført programmet kun løber 1-2 gange om ugen. Hvis du løber 3 gange om ugen, vil det tage dig lige omkring 12 uger (eller 3 måneder) at nå målet om at kunne løbe 30 minutter (eller 5 km) i et stræk. Jeg finder det meget motiverende at have programmet til at hænge på køleskabet og krydse løbesessionerne over, når de er overstået. Derfor har jeg gjort således du kan downloade programmet lige her RUNNING PROGRAM 0-5 KM, så du kan printe det. Til slut vil jeg blot gøre opmærksom på, at jeg ingen uddannelse har inden for dette emne, og dette blot er et program, jeg har sammensat til mig selv, og som har virket for mig personligt. 

MY PROGRAM: FROM 0 TO 5 KM

RUNNING SESSION #1: IN TOTAL 20 MIN

5 MIN WALK, 1 MIN RUN, 5 MIN WALK,

1 MIN RUN, 8 MIN WALK

RUNNING SESSION #2: IN TOTAL 20 MIN

5 MIN WALK, 1 MIN RUN, 5 MIN WALK,

1 MIN RUN, 8 MIN WALK

 

RUNNING SESSION #3: IN TOTAL 20 MIN

5 MIN WALK, 2 MIN RUN, 4 MIN WALK,

1 MIN RUN, 8 MIN WALK

RUNNING SESSION #4: IN TOTAL 20 MIN

5 MIN WALK, 2 MIN RUN, 4 MIN WALK,

1 MIN RUN, 8 MIN WALK

 

RUNNING SESSION #5: IN TOTAL 20 MIN

5 MIN WALK, 2 MIN RUN, 4 MIN WALK,

2 MIN RUN, 7 MIN WALK

RUNNING SESSION #6: IN TOTAL 20 MIN

5 MIN WALK, 2 MIN RUN, 4 MIN WALK,

2 MIN RUN, 7 MIN WALK

 

RUNNING SESSION #7: IN TOTAL 20 MIN

5 MIN WALK, 3 MIN RUN, 4 MIN WALK,

2 MIN RUN, 6 MIN WALK

RUNNING SESSION #8: IN TOTAL 20 MIN

5 MIN WALK, 3 MIN RUN, 4 MIN WALK,

3 MIN RUN, 5 MIN WALK

 

RUNNING SESSION #9: IN TOTAL 20 MIN

5 MIN WALK, 4 MIN RUN, 3 MIN WALK,

3 MIN RUN, 5 MIN WALK

RUNNING SESSION #10: IN TOTAL 20 MIN

5 MIN WALK, 4 MIN RUN, 3 MIN WALK,

3 MIN RUN, 5 MIN WALK

 

RUNNING SESSION #11: IN TOTAL 25 MIN

5 MIN WALK, 5 MIN RUN, 3 MIN WALK,

4 MIN RUN, 8 MIN WALK

RUNNING SESSION #12: IN TOTAL 25 MIN

5 MIN WALK, 8 MIN RUN, 12 MIN WALK

 

RUNNING SESSION #13: IN TOTAL 25 MIN

5 MIN WALK, 5 MIN RUN, 3 MIN WALK,

4 MIN RUN, 8 MIN WALK

RUNNING SESSION #14: IN TOTAL 25 MIN

5 MIN WALK, 6 MIN RUN, 2 MIN WALK,

5 MIN RUN, 7 MIN WALK

 

RUNNING SESSION #15: IN TOTAL 25 MIN

5 MIN WALK, 10 MIN RUN, 10 MIN WALK

RUNNING SESSION #16: IN TOTAL 25 MIN

5 MIN WALK, 10 MIN RUN, 10 MIN WALK

 

RUNNING SESSION #17: IN TOTAL 25 MIN

5 MIN WALK, 12 MIN RUN, 8 MIN WALK

RUNNING SESSION #18: IN TOTAL 25 MIN

5 MIN WALK, 12 MIN RUN, 8 MIN WALK

 

RUNNING SESSION #19: IN TOTAL 25 MIN

5 MIN WALK, 14 MIN RUN, 6 MIN WALK

RUNNING SESSION #20: IN TOTAL 25 MIN

5 MIN WALK, 14 MIN RUN, 6 MIN WALK

 

RUNNING SESSION #21: IN TOTAL 30 MIN

5 MIN WALK, 16 MIN RUN, 9 MIN WALK

RUNNING SESSION #22: IN TOTAL 30 MIN

5 MIN WALK, 16 MIN RUN, 9 MIN WALK

 

RUNNING SESSION #23: IN TOTAL 30 MIN

5 MIN WALK, 18 MIN RUN, 7 MIN WALK

RUNNING SESSION #24: IN TOTAL 30 MIN

5 MIN WALK, 18 MIN RUN, 7 MIN WALK

 

RUNNING SESSION #25: IN TOTAL 30 MIN

5 MIN WALK, 20 MIN RUN, 5 MIN WALK

RUNNING SESSION #26: IN TOTAL 30 MIN

5 MIN WALK, 20 MIN RUN, 5 MIN WALK

 

RUNNING SESSION #27: IN TOTAL 35 MIN

5 MIN WALK, 22 MIN RUN, 8 MIN WALK

RUNNING SESSION #28: IN TOTAL 35 MIN

5 MIN WALK, 22 MIN RUN, 8 MIN WALK

 

RUNNING SESSION #29: IN TOTAL 35 MIN

5 MIN WALK, 24 MIN RUN, 6 MIN WALK

RUNNING SESSION #30: IN TOTAL 35 MIN

5 MIN WALK, 24 MIN RUN, 6 MIN WALK

 

RUNNING SESSION #31: IN TOTAL 40 MIN

5 MIN WALK, 26 MIN RUN, 9 MIN WALK

RUNNING SESSION #32: IN TOTAL 40 MIN

5 MIN WALK, 26 MIN RUN, 9 MIN WALK

 

RUNNING SESSION #33: IN TOTAL 40 MIN

5 MIN WALK, 28 MIN RUN, 7 MIN WALK

RUNNING SESSION #34: IN TOTAL 40 MIN

5 MIN WALK, 28 MIN RUN, 7 MIN WALK

 

RUNNING SESSION #35: IN TOTAL 40 MIN

5 MIN WALK, 30 MIN RUN, 5 MIN WALK

 

… more about TRAINING



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