Are you looking to start running program but do not know where or how how to start. Not only that, you may be afraid that you'll get injured or face a burnout. Worry no more. Below are some of the best training guidelines for start running the right way while steering clear of defects and overtraining.

Start Small

The right way to starting a running program is to start small and build gradual. This is the golden rule. If you do not follow this rule, then you're better off not running at all. Ignoring it will only leave injured and discouraged. I made that mistake when I started out and I got badly injured.

The beginner schedule consists of alternating between running and walking. This is what is known as the Walk-run-walk method. This method can get you up and running while steering clear of injury and burnout. In addition, the walk-run-method is ideal for weight loss and boosting your fitness level without exerting too much effort.

Here is a 4 Weeks Beginner Program:

Week.1 : On you first week, you do not need to do much running. You only need to take 3-4 long walks and see where your fitness level is at. This especially true if you're really overweight or have not done much exercise. No rush here. Take your time.

Week.2: Walk for 5 minute, then add 30-45 seconds of interval running interspersed with walking boots for rest. Make sure to start the workout with a 5 minutes walk for warm-up. The length and duration of each interval depends on your fitness level. Try out different lengths and adjust according to your own needs and fitness level.

Week. 3: Walk for 5 minutes. Jog at an easy pace for one full minute, then take a walk break for one minute. Repeat the cycle 5-6 times. Aim for 3 workouts with the same run-walk pattern.

Week. 4 : Warm-up as usual with a 5 minute walk. Jog for 2 minutes (or1 minute 30 seconds), then take a 1 minute break or less. Shoot for 3 workouts in week four.

See, as the training progresses forwards, you'll be gradually prolonging your running intervals while taking less for recovery. So you get to incrementally stretch your comfort zone while steering clear of injury and burnout. Nonetheless, feel free to adjust the length of each interval to your fitness level.

Keep increasing your running until you're able to run 30 minutes three times per week without much huffing and puffing.

A Few Minutes Each Week

Each workout session should last no more than 30 minutes, three times a week. You do not need to do more than that; otherwise you increase the likelihood of injury and burnout. 3 sessions is all you need. Fight the urge to do more. You may feel overexcited about your new resolution to lose weight and get into a better shape but do not let momentum carry you forward. Hold yourself back and stay with the program.

Take Recovery

Make sure to make recovery a part of your training program. Make sure to space out your training days with a recovery day. The recovery day is vital for both your running performance and progress. Take recovery when it's needed.

When you start running, your body needs to go through an adaptation process so it can readjust itself to the high impact nature of running and be able to better withstand the stress for the future workout. Skipping on recovery can lead to premature fatigue, health problems and overtraining.


The rule of thumb is to start small and build gradual. Make sure to increase your running intensity and always remember to take adequate recovery-especially if you feel sore or fatigued. Neverheless, speed of implementation is key to success. So take action now and keep in mind to always training within your skill level.