Best Doable Run Workout for Beginners

Описание: As a run coach of many beginners, here is EVERYTHING I think about when programming for someone who is new, scared, and just wants to stick with it. I also share an entire workout that I wrote for a client, detailed just below.

Warm up:

10 good mornings
1 min/leg standing figure-4 stretch
10/leg standing ankle circles
1 minute off tension at the bottom of a squat
10 x downward dog to plank
20 seconds jumping jacks
20 seconds high knees in place

Main Workout:

8 rounds:

1 minute jog @ 6/10 effort
30 seconds run @ 8-9/10 effort (just under all out)
30 seconds walk

Main focus here is actually on the 1 minute sections at 6/10 - learning how to catch your breath and lower the HR while still running, just going slower!

THEN…

2 x 5 minutes @ any speed you can handle!
RECOVERY BETWEEN THE 2 ROUNDS IS A 3 MINUTE WALK.

I know we might not be in a place of running 5 minutes straight yet, but I want you to make 2 attempts to run as much of 5 minutes as you can, now knowing a little more about your pace from part 1.

Cool down:

2 min/leg quad foam roll
2 min/leg couch stretch:    • Mobilization of the Week: Couch Stretch  

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Disclaimer:

The information and advice provided in this video are for general educational and informational purposes only. While the content is designed to help you improve your running and fitness, individual results may vary. I am not a licensed medical professional, and the advice shared should not be considered as a substitute for professional training, medical, or health advice.

By following any tips or exercises mentioned in this video, you acknowledge and accept the inherent risks associated with physical activity. I am not responsible for any injuries, setbacks, or lack of results that may occur from using the advice in this video.

Always consult with a healthcare provider or certified professional before starting any new fitness program, especially if you have any pre-existing health conditions. Use the advice at your own risk.