The New Year is a great time to take up a new hobby and to make your goals of living a more active and healthy lifestyle a reality. We all know that the first weeks of January are a time when all gyms are packed, fitness companies are doing online challenges, and it seems as though everyone is focused on one singular goal – losing weight, getting in shape, and doing better by our bodies in the new year.
With that said, while pilates, yoga, boxing, strength training, and functional fitness are all great options to get your body moving, one of the most underrated sports to take up in the new year is running. However, it’s also one of the best options as running can be incredibly fun, can be done anytime, at any place, and doesn’t require you to sign up for classes or buy tons of expensive equipment.
In this short piece, we’re going to offer you a four-week training plan to kickstart your journey as a runner and hopefully inspire you to keep logging miles throughout the entire year. We’ll also provide you with tips and tricks for getting the proper equipment and ensuring that your body feels its best when you exercise.
What Equipment Do You Need to Start Your Running Journey?
Many people love to say that running doesn’t require any investment and that it’s one of the most accessible sports to start if you’re low on cash. And while that’s mostly true, if you have the budget, it’s good to ensure you have the right equipment before you begin your journey, as that will guarantee you’re feeling your best at all times. So, what are the essentials that you need?
1. Proper Shoes
If you’ve never bought running shoes before, it’s good to go to your local sporting goods store and have your stride and foot analyzed. That way, you will know whether you’re an overpronator, supinator, or you have a neutral landing, which is the first step to ensuring you get the right shoes. Along with that, you can also try on different models and see which one feels the most comfortable – it’s good to remember that even if you get a model that’s not supportive enough, you can always buy insoles for overpronation if needed.
2. The Right Kind of Clothes
If you’re in a warmer climate, you want to get clothes from a sweat-wicking material that won’t get wet as you sweat and that possibly also offers some kind of UV protection. You also want to opt for light clothes that aren’t too tight and that allows your screen to breathe. On the other hand, if you’re somewhere that’s cold and wintery, it’s good to opt for lightweight layers and thermal underwear – you don’t want to have too much clothing on, because as you run, you will get warm, but you also don’t want to risk getting cold on your way back from the run. In this scenario, it’s worth it to spend the extra buck on merino wool items that are used by professional skiers, as they offer warmth while not being thick and heavy.
3. Useful Accessories
If you want to get into running, it’s good to make the process fun – one way is by ensuring you can listen to music or podcasts while you’re out. One way to do that is by getting a small running bag that can hold your phone, cards, and energy gels while you’re running. Another good idea is to invest in a good pair of headphones that are comfortable and loud enough so that they get you pumped for workouts.
Last but not least, some weather-specific accessories:
- For cold weather, you need to have a hat to protect your head and hair from the cold, along with a nice pair of gloves.
- For summer weather, you also need a hat (a different kind) and a pair of sunglasses to protect your eyes from the sun.
The Four-Week Training Plan
This plan will have you training five times a week, but all of the sessions are easy and designed to be performed by someone who’s just starting. The training sessions are as follows:
Week 1:
- Monday: Easy 15-minute run
- Tuesday:20 minute light jog
- Wednesday: Easy 20-minute run
- Thursday: Rest Day
- Friday: Easy 10-minute run
- Saturday: 20-minute run
- Sunday: Rest Day
Week 2:
- Monday: Easy 20-minute run
- Tuesday:10 minute light jog
- Wednesday: Easy 10-minute run, followed by 4x 1 minute fast (1 min rest between reps), 10 minutes easy
- Thursday: Rest Day
- Friday: Easy 10-minute run
- Saturday: 25-minute run
- Sunday: Rest Day
Week 3:
- Monday: Easy 25-minute run
- Tuesday:10 minute light jog
- Wednesday: Easy 10-minute run, followed by 10 minutes of tempo and finishing with 10 minutes of easy
- Thursday: Rest Day
- Friday: Easy 10-minute run
- Saturday: 25-minute run
- Sunday: Rest Day
Week 4:
- Monday: Easy 25-minute run
- Tuesday:15 minute light jog
- Wednesday: Easy 10-minute run, followed by 5 x 1 minute fast (1 min rest between reps), 10 minutes easy
- Thursday: Rest Day
- Friday: Easy 15-minute run
- Saturday: 30-minute run
- Sunday: Rest Day
Conclusion
As you can see, this is a short and easy guide designed to get you into running in a healthy and fun way that’s hopefully going to lead to you improving more and more and cementing it as one of your hobbies for life. Of course, as you get better and run more, you will have to update the plan and make it tougher so that you continue to improve and feel challenged.