If you are considering starting a new running program but are not exactly certain about how to set about it, then this guide will help you work out the best way to build a fantastic running schedule.

Irrelevant of your current fitness levels or your age, running is a fantastic way to boost your overall health and fitness but knowing where to start can be tricky business. If you go too easy on yourself, then you will not reap the rewards that running has to offer, whereas, if you push yourself too hard then you may do yourself mischief that will push back your running routine. So, let’s begin by looking at how to start a running plan.

Running Schedule

Before you even consider dusting off your running shoes, you need to work on your running schedule. This means that you need to dedicate a set amount of time each week to go running. Be honest with yourself about how much time you’re prepared to put in and remember that as little as 30 minutes over 3 to 5 days each week is ideal. When you first start, you should never plan on going too fast or too far as this increases the risk of experiencing a running injury.

Starting Off

Start off gently by performing a maximum of 20 minutes with each run for the first two weeks. This allows your body to adjust to the increased activity and helps your muscles build up their strength while preventing injury. All too often, people push themselves too hard too fast and end up experiencing pain for several days after their session. This, in turn, can end up putting them off of running and derail their efforts. After two weeks, you can begin to add an extra 10 minutes to each session until you are up to approximately 40 minutes.

For the running novice, 20 minutes may seem like an impossible feat. If you are struggling then you can simply run for 5 minutes, followed by a one minute walk. Repeat this until you have completed your first 20 minutes and with each passing week eliminate one of the one-minute walking sessions. There is no need for you to be focusing on how far you have gone in the beginning. Keep your mind on the amount of time that you spend performing your exercise and in time, the distance will follow.


One of the great things about running is that very little gear is needed. However, while very little equipment is needed, the equipment that you do use needs to be of the best quality. The number one priority that you need to focus on is purchasing a decent pair of running shoes. You do not want to try and run in tennis, walking, or cross-training shoes Icees are not designed for the vigorous pace and stresses put on the joints while running.

For women, a well fitted and decent quality sports bra will provide all of the support that you need while working out. Other equipment that you may need include a water bottle, an arm strap for holding your mp3 player or cell phone, and maybe some sweatbands to prevent sweat from getting in your eyes. The last three things are completely optional and not necessary if you don’t want them. They will, however, make your run more comfortable.

Running outside or on the treadmill?

This all boils down to your personal preference and both have their own distinct advantages. A treadmill allows you to fit in your running session regardless of what the weather is doing. It also comes with plenty of technical good is that let you see your heart rate, calories burned, distance and speed. You are also able to set the incline, which is a great way of helping to build endurance. The final benefit of running on a treadmill is that it provides an even surface that limits the risk of falling over and experiencing an injury. As the belt of the treadmill cushions the impact of the feet, it also limits the amount of shock and vibration sent through the body.

Outdoors running offers all the same health benefits as a treadmill minus the gym membership. Of course, running outdoors may be restricted by inclement weather and the type of surface you are running on could lead to injury to the knee joints. If you are planning on running outside, then you ideally want to try and run on a softer surface, such as grass. Again, it is all about sticking to your routine and ensuring that you complete each session as you have planned on your schedule

Win with willpower

The biggest obstacle that you must overcome when you first start running is your mind. Almost everyone who starts running will experience a certain degree of discomfort for several days after their first few sessions. This discomfort can be off-putting to some people and have them wondering if it’s worth it. You need to push through the pain, although, you should be able to distinguish between running aches and injury pains. A running ache typically feels like a dull ache when moving the limbs after periods of inactivity. Pain caused by an injury will generally be sharp and chronic and make it difficult to be able to move.

Once you have set your mind to a regular running schedule, you should not let yourself miss more than one session each week. If you do miss a session, then you should add an extra 10 minutes to each run to compensate. This will also prevent you from missing future sessions as it acts as a kind of punishment. It is perfectly normal to not enjoy running for the first few weeks, but as your adrenaline kicks in you will soon find yourself addicted to it. If you learn to focus your mind, your body will follow behind and running will become a much-loved exercise that you can perform wherever and whenever you want.

Why you should have a running schedule?

A rigorous Training plan is necessary if your goal is to run for 30-40 minutes in a consistent matter. If you wish to build up good stamina and good efficiency you need a strict plan and a good training program. One needs a lot of determination patience and above all consistency to achieve her or his running goals. Without any of these, it is impossible to develop a good running routine with good efficiency and strength build up. 

Depending on your current fitness your personal program should start with casual walks and slowly transition to a disciplined run. You cannot force yourself to run directly if you can’t do so for at least 10 minutes. You build your strength step by step, with each step your running technique is evolved as well as your overall fitness.  Skipping or missing a step in this journey can lead to long-lasting health problems. Hence it is very important to be patient during the entire process. If you wish to be very efficient in running or if you wish to prepare for a good run or marathon you must follow these running schedules very sincerely and consistently. Missing a day or two may not lead to problems directly but it may drag the entire process down.

Though it is a running schedule walking has an important place in it. The entire thing starts with walking and then gradually improves to running. There are various parameters to be taken care of. We must build stamina and not just exert body putting it through all these efforts.

Stay calm and patient and keep working with positive thoughts. Make small targets, achieve them and then move on to bigger ones. For example, start with 2 miles, practice and work to sustain this and once this is done only then increment your goal.

Start with achieving smaller goals. This will enable you to reach your final goals faster. Not only will it help you to increase your efficiency in running but it will also help you maintain a healthy lifestyle, it will help you build your physique, it will tone your body and keep you fit.

Start with basics. If you are not in touch with any exercises or not accustomed to running don’t jump directly to higher stretch. Start slow. Start with a single step. Be consistent with it and with time increase it. Start with a walk further shift it to jogging.

Set a time. Fix it for sure and don’t ever shuffle it for any reason. Be consistent with the time and your running schedule, because eventually, the body adapts it that way which further helps a lot. Run that time. Set everyday goals and try achieving them. See to it that your goals are achievable and not very big to throw you in trouble

Be patient. Even if you fail in the beginning it is fine. Don’t expect good results always. Even if you get bad ones, they are good lessons. Be positive and keep consistently. Stick to your running training plan in a determined way.

Research surveys that good amount of run every day keeps pulse rate at a very good level and removes a lot of toxins from your body