Beginners Running Program 2 Question

by Satyanarayan
(Mumbai, India)


I am 46. Male. 5 ft 10 inches 83 kgs weight. I would like to follow your schedule Beginners Running Program 2. Now just last week I had started walk/run (before I read your site). I discovered I am badly out of shape and overweight.

The first day after a walk of 5 min, I could barely run 30 steps at a stretch. Again I walked and soon made 1 x 30 steps + 5 min walk three times, for the first day. The next day I could make 180 steps total. The next 270 and then 320 steps total.

All throughout I just listened to how my body felt - stopping when it said no. I took the next day off. Now I plan to start the schedule from tomorrow.

The question is I am not even into 1 minute run just a few steps! So is it ok to down size it 1 min or less of run and give more time to adapt?

Answer by Dominique:

Hi Satyanarayan,
Thanks for your question about Beginners Running Program 2.

Happy to hear you are considering using one of my running programs.

My beginner running programs are just guidelines. They are ways to get you to 15, 20 or 30 minutes of running consecutively.

But they are not meant as something you have to follow to the letter. So, feel free to adapt the program to your own needs.

I would just say that you need to stay consistent with the principles of these running programs:

  • Run at least three times a week every week.


  • Build your running time up but build it up slowly.


  • Over time, reduce the time spent walking.


  • So go ahead and change it to your hearts' content using the above guidelines. You will get better at this. 8-12 weeks from now you will be laughing and thinking back of those first few days when you were not able to run a minute consecutively!

    Best of luck.
    Kind regards,
    Dominique

    BRT Newsletter




    Join in and write your own page! It's easy to do. How? Simply click here to return to Running Programs FAQ.



    Like this page:


    Share this page:


    Like this site:


    [?] Subscribe To This Site

    XML RSS
    follow us in feedly
    Add to My Yahoo!

    Helpful
    Resources

    • Beginner Running Tips

      Are you a beginning runner? Then this is your best starting point. Many tips and running programs on offer, dedicated to you.

    • Running for Weight Loss

      Aiming to lose a few pounds? Get into the Running for Weight Loss section for tips and advice.

    • Running Training

      The Running Training section of the site has got the most articles. It is constantly getting updated with new tips and information. A must-visit if you are serious about improving your running performance.

    • 5k Running Tips

      The 5k is a great distance to run and train for. The great thing is that you can do it quite often and see big improvements.

    • 10k Running Tips

      The 10k is a real challenge. You need to run fast for an uncomfortably long time! Check out this section if you are strong of mind and legs!

    • Marathon Running Tips

      The marathon is a massive challenge. Proper training is so important! Make sure to check out this section if you have got your mind set on the marathon!




    What's New?

    1. Half Marathon - Need 11 Minutes Improvement

      I ran my first half marathon yesterday. I'm a 48 y/o female and my time was 2:11 (gun time). I trained with one long run a week and two short runs -

      Read more

    2. 5 Minute Mile at 45 Years Old

      Mid-life crisis question. I'm 45 years old and haven't run seriously since college. In high school, I ran 4:40 for a mile; 10:20 for two miles. I could

      Read more

    3. Sneezing after Running

      Every time I finish a run, I start sneezing (like a minute straight). For the rest of the day, I will have a runny and stuffy nose and will continue

      Read more

    4. Special Running Workouts :: Billat's Four by Five and the Thirty-Thirty

      running-quote-021.jpg
      Veronique Billat trains elite runners. She has found a few great workouts to improve your running and increase your running speed. Learn all about them on this page.

      Read more

    5. Want to Run a Half Marathon in Less Than Two Hours

      Love your website! Today I ran 5 km in my local race. My time was 25 minutes, 38 seconds. I am a 44 year old woman, average height and build (5'5 and

      Read more