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From Walking To Running Just In One Month

If you’ve never been a runner, it can be hard to imagine yourself as one. But every runner you see pounding up a hill or training for a marathon was once just like you: a complete beginner.

The beauty of running is that you need very little to get started. With a pair of running shoes and a bit of commitment, you can go from walking to running in just a month. The key to making it happen is having a plan and sticking to it.

By: Alexander Malamud date 08 / 03, 2018
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Many runners like to listen to music while running, and it can be a great motivator. Consider buying a pair of wireless headphones from a specialist sports audio manufacturer such as Treblab so you can run without wires getting in your way.

Your Training Plan

We’ve put together a 30 day training plan is perfect for beginners. You should start off with a reasonable level of fitness, but you don’t need any running experience. It gradually builds up by alternating running and walking so that you can improve your technique and speed without getting injured.


Thirty days are all you need to build up a regular exercise routine. You’ll start slowly at first, alternating longer walks with short runs.

The first few days you’ll alternate a four minute walk with a one minute run. Each day you’ll walk a bit less and run a little bit more. Day four is a rest day and you only go for a fifteen-minute walk. The next couple of days will introduce you to sprinting. You’ll alternate walking with short sprints and then return to walking and running on days six and seven. Day eight is another rest day with a fifteen-minute walk.

During days nine to eleven you’ll consolidate. You’ll continue with your walking, running and sprinting, but your walking time will start increasing to get your body used to longer periods of exercise. On day twelve you’ll relax with a fifteen minute walk. Days thirteen and fourteen will have you doing longer runs with longer sprints on day fifteen. Day sixteen will reward you with a relaxing walk.




As your fitness increases, so will your running time on days seventeen and eighteen, with a longer session on day nineteen. On day twenty you’ll take a break with a fifteen minute walk. Days twenty-one to twenty-three will see you taking it easy with shorter running and walking sessions, and another rest day on day twenty four.

To end off the thirty days you’ll ramp up the routine with longer sprints on day twenty-five and alternating two-minute walks and four-minute runs on days twenty-six and twenty-seven. Day twenty eight will be your last rest day for the month. On day twenty-nine your running time will be increased and on day thirty you’ll finish off the month with short sprints. You’ll now be ready to go on to bigger things!


Done the training plan? Think about entering a 5k race in a couple of months time so you have your next goal to work towards. But be warned: running is addictive. Once you’ve done that first 5k, you’ll probably find yourself wanting to increase your distance...before you know it, you’ll be running a marathon.

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