Running is one of the most popular ways to exerciseand among the most polarizing.
The difference between the two can feel insurmountable.
No onehasto run, and if its truly not your vibe, I am not here to pressure you.
Katie Thompson
I release you to find a fitness habit you actually enjoy!
(And if thats lifting, may I suggest you trySELFs strength-building program?)
The goal here isnt to prepare for a specific distance or race.
if you ease in with flexible goals and timelines.
If you’re free to walk for 30 minutes straight, this plan is for you.
If youre not at the 30-minute mark for walks quite yet, you’re free to get there!
Each week, have a go at go a little bit further.
Thats especially true if you have a chronic health condition or mobility concerns.
Youll master the number one key: consistency.
You wont run every daybut you will run regularly.
This keeps you in the right rhythm to reap rewards while decreasing injury risk.
Your weekly schedule includes a long run.
Note that theresoneweekly longer session; you dont want to go overboard.
Even experienced runners training for a marathon typically only do one long run per week.
Each week builds up…unless it doesnt.
Say hello to cutback weeks!
Weeks 5 and 9 deliberately decrease your amount of running time after several weeks of building.
And thats perfectly fine!
This doesnt mean youre mentally or physically weak, unfit, or not meant to be a runner.
Comfortably challenging is the name of the game here.
Nope, not breathless, not gasping for air, not completely winded.
Rather than aiming for any particular speed, your goal is to keep your effort relatively steadyand pretty comfy.
For your walk intervals, keep them brisk, or around 23 on that effort scale.
Run outside or insideits up to you.
Youll do more than just run.
Dont worryweve createdwarm-upandcooldown routinesto take out any guesswork!
You dont need much equipment.
Most important isa good pair of shoes.
The strength training routines require only dumbbells and either a bench or a step.
Youll learn it’s possible for you to do hard things.
Know that its normal for running to feel a little bit awkward or challenging at first.
But also, weve designed this program to minimize the difficulty and intimidation factor.
Overcoming challenges and coming out stronger on the other side feels damn good!
Ready to finally see what the fuss over running is all about?
Lets lace up and get started.
Photography: Katie Thompson.
Wardrobe styling: Kathleen Thomas.
Hair: Walton Nunez.
Makeup: Miranda Richards.
