Write out a weekly plan for yourself. For example, you could write, “Monday: run 2 miles; Tuesday: run ½ hour; Wednesday: run 1. 5 miles; Thursday: run ½ hour; Friday: rest day; Saturday: run 3 miles; Sunday: rest day. ” Stick to a flat running surface to start. Start slowly. Try to gradually build up to half an hour of running by adding three to five minutes to your runs each week. Even if you can only run for a few minutes to start, that’s better than nothing. Set out to run ½ hour five to six days a week and add three to five minutes of running every week until you reach your goal time. You can also set a specific mileage to start, such as two or three miles, or even a mixture of time and distance. Mix shorter distances and times with one long run and a day or two of rest every week. Or, another option is to increase the intensity of your runs, such as by trying to run faster or incorporating a hill or two into your route. Do your runs any place you feel comfortable. It could be on the road, trails, or even a treadmill. No matter what surface you choose, you’ll get the benefits of burning fat and calories.
Do an easy walk for three to five minutes, which loosens your muscles, tendons and joints and prepares them to run. Afterward, jog easily for another three to five minutes before starting to run your usual pace.
Take walk breaks if necessary. There is nothing wrong with being too tired or winded, especially if you are just starting out. In fact, walking for a minute or even five in between may help you run for a longer time or distance. [4] X Research source Keep in mind that a big part of running is your mentality. Breaking longer runs down into manageable sections or playing games with your mind to go the distance can help you get through any run. [5] X Research source For example, say to yourself, “just make it to the next electric pole and if you feel miserable, take a walk break. If your legs are good, run to the next pole. ”
Figure out your steady pace by running a mile hard. This is your “race pace. ” Train at a pace two to three minutes slower than this. If you want to run faster, you’ll also need to train faster. [7] X Research source Remember that the longer you run, the slower you should go. A good rule of thumb is that you should be able to carry a comfortable conversation while running. This will help you get into the fat burning zone. [8] X Research source
Make sure to drink 8 to 16 ounces of water one or two hours before your run. If you’re running for an hour or less, drink 3 to 6 ounces every 15 to 20 minutes. For someone running one to four hours, drink 3 to 6 ounces every 15 to 20 minutes. Keep in mind that water is enough to keep you hydrated, but you can mix water and a sports drink to replenish any sodium or electrolytes you lose. This is an especially effective tactic if you’re running longer than one hour. Try to get a sports drink that isn’t loaded with sugar, which can upset the delicate balance in your system. Have 8 to 24 ounces post-run to replace fluids.
Slow down your run towards the end, aiming to get about five to 10 minutes of slow running or jogging. Then switch to a three to five minute brisk and gentle walk. Consider adding elements such as a cold water bath, foam rolling, or stretching and yoga moves to help your body further recover. These are especially useful if you are doing longer or harder effort runs.
Keep in mind that not listening to your body can lead to injuries, especially if you’re experiencing pain. Just giving yourself a couple of days of rest can be the difference between continuing your training or needing to see a doctor. Consider doing easy cross-training on days you’re feeling sluggish or sick. Swimming, biking, rowing, or using the elliptical can keep your endurance level and fat burning potential at their peak. [13] X Research source
Schedule one speed workout every week on a day that is not close to your long run. For example, you could do a speed workout on a Wednesday or Thursday if your long run is Saturday. For this, do your normal workout and then run between four to eight 400 meters, or one loop of a track, intervals at your race pace. Add five to 10 minutes of intervals at the end of your runs two or three days a week. Run or jog at your normal pace for 60 seconds and then up your intensity for 30 seconds. You could also do shuttle runs as a part of your interval training.
Consider doing one hill workout every week for increased fat burning benefit. You can also do hill intervals or repeats at the end of a workout or two each week. You may need to play with hill workouts a bit before figuring out which works best for you. Set the treadmill at a 5% incline if you’re at the gym or live someplace flat. You can reset in between intervals if you want.
Run up the stairs at a fast pace and then down them at slow jog or trot to recover. If you’re using a stair machine, try running up the stairs at a hard pace for a minute and then giving yourself a minute of easy stair running. Be careful when running stairs to ensure that you don’t fall and hurt yourself.
Use natural obstacles if you are running outside. Trails are especially great—you can jump over creeks and logs and swivel around boulders. See if there are any obstacle courses available to the public in your local area. Some features that might appeal to runners are: a cargo net to climb, a rope climb up a nearly vertical wall, leaping through tires, running through a concrete tunnel, a mud pit through which you have to crawl. Build your own obstacle course at home to do at the beginning of your run. Incorporate items you have around the house such as garbage cans over which to jump, small cones around which you can run, and ladders you can climb.
Have a normal, healthy breakfast of whole foods and water within 15 to 30 minutes of finishing your run. This can help stabilize blood sugar levels and promote recovery. For example, you could have a bowl of steel cut oatmeal with fresh fruit, some Greek yogurt, a glass of water, and a cup of coffee with skim milk. [20] X Research source
Squats. Lunges. Leg extension. Leg curls. Pull ups. Push ups. Bicep curls. Tricep extensions. Chest press. One arm row. Flyes. [22] X Research source Planks. (Hold this exercise for 30 to 60 seconds and repeat two or three times. )
