New to Running: Free 12-Week Guide and Training Program

If you’re serious about getting into (or re-getting into) running, then you need a program built to organize and motivate you. Haphazard training and random long runs when you “feel good” won’t do. Instead, you need a structured program to improve running fitness, and build strength and confidence. I’m breaking it all down for you here and giving you a free 12-week guide and training program to launch you into running success.

Let’s rock!

New to Running? Why a Plan is CRUCIAL to Your Success.

Getting started with running isn’t like training for your 5th marathon. It’s not about logging mileage and tempo splits.

Instead, it’s about simply getting out there and getting into the routine.

Creating the habit of running goes a long way towards sticking with it. That’s why the plan is crucial. Think of the plan as the visual roadmap guiding you from where you are now to where you want to be.

There are so many running puns in that one paragraph I just need to take a second here…

And we’re back.

The right plan ensures a few things:

• No guesswork. You don’t have to decide how far you should run, how fast you should run, what kind of training run you should be doing, what kind of hills. You simply get to go out and enjoy the run.
  
• You build gradually to prevent burn-out or injury. One thing that most people who are new to running have trouble with is doing too much, too soon. You “feel great” so you push faster or run way longer than you have before and all of the sudden you’re knees hurt, you’re not recovering well and instead of getting back out there 1-2 days later, you’re feeling unmotivated even after a full week has passed.
  
• Cross-training and rest days are built in. A good runner runs. A great runner supports their runs with strategic strength training, mobility work and recovery protocols.
  
• You have the time to build confidence. No one is an expert at everything. Maybe you’re a fantastic accountant, or chef, or cross-stitcher, but not (yet) a great runner. An expert plan will help you feel confident on the starting line, knowing you did the work and are ready to run.

Using The *New to Running* 12-Week Guide and Training Program

Now you know the reasons that using a guide and following a plan can be so effective. Here are some pointers to using this particular program.

Training Time Blocking

Time blocking is a core feature of effective time management and training prioritization. Scheduling in training blocks ahead of time makes it much easier to stick to the run, understand how it fits into your day, and recognize your commitment to the plan.

Use a pen-and-pencil planner or Google Calendar to map out your current routine – complete with obligations, deadlines and due dates. Look to find, or create, blocks of empty space. Schedule in your fitness time like you would any other commitment that’s important to your life.

(I show you exactly how I Time Block when I “have no time” in the video series below).

Focus on Time, Not Distance

Running for time instead of distance removes a lot of pressure, which is especially key when you’re new to running. Pressure introduces expectation and both of these things can suck the fun out of running. And running for time is a great way to increase your mileage.

As you probably know, it’s really easy to compare yourself to others. Regardless of how long you/they have been running, we’ve all had fleeting thoughts about how fast we should be going or how many miles we should have covered.

But success isn’t confined to distances and speeds. Minutes matter. In fact, minutes are what matter most to your body and your confidence if you are new to running. Therefore, skip the idolization of GPS data – except when you’re testing a new route and don’t want to get lost – and focus on building minute-by-minute instead.

Slow and Steady to Win the Race

The urge to take advantage of adrenaline or feel-great-vibes is normal. Every runner can tell you about a time they started a race way to fast and ended up loosing every ounce of steam before they crossed the finish line. It happens. But going too fast, or doing too much, too soon, won’t take you very far.

Guess what? When you’re new to running, you want to avoid this common pitfall to decrease your chances of getting hurt and/or losing motivation. Building running strength, skill and endurance takes time. So the more you stick to strategically building with a gradual, consistent plan, the better off you are long-term.

Effective Cross-Training

Mixing up your training plan with other activities – strength training, mobility, other forms of cardio – running becomes a heck of a lot easier. For starters, you’ll strengthen the muscles required to run, improving endurance, muscular balance and running economy.

You can use cross-training as a physical and mental break from running. Training for a race requires a certain mental state of mind. It’s important to step outside of that every now and then to prevent boredom or burn-out.

Cross-training is also particularly useful for people who are new to running because it helps you to develop joint, tendon and muscle flexibility and utility. If your body isn’t used to the repetitive impact of running yet, cross-training will help.

You can see the cross-training workouts built right into Fit to Run:

Schedule in Rest and Recovery

Running is an important aspect of a running program (duh, Julia). But so is proper rest and recovery. Before diving headfirst into a 7-day a week program, make sure to leave space in the schedule for days off.

For some, days off are easy. You may already understand the necessity of a recovery routine and cherish your day(s) off.

In other cases, you may need to do a little digging into understand the importance of rest before you feel comfortable rather than guilty. Luckily, the Fit to Run 12-Week Guide and Training Program builds rest days in for you.

DIY Personalization

Just like a strength training program or diet plan, running programs are best when personalized to your specific goals, needs, fitness level and preferences. If you have questions as you dive into the program, please reach out!

Don’t be afraid to repeat a workout, or an entire week if that’s what your body needs. For instance, if you find you’re completely exhausted and/or not mentally ready for the jump at Week 11, push it out. There’s not timeline on this.

Fit to Run FAQ

Answering the most frequently asked questions:

“I’ve never run before, can I do this program?”

With all training programs, it’s important to consult with your GP before getting started. This is especially true if you haven’t worked out before or in a long time, or if you have underlying health issues. It’s a good idea to be able to walk briskly and without interruption for 30 minutes before undertaking a running training program. If you have questions, or would like amore gradual start, click here to apply for a personalized fitness plan and work with me personally to get you ready.

“I’ve heard I need expensive shoes. Do I need expensive shoes?”

In my opinion, if you plan on getting into running then you should invest in a decent pair of running shoes. They don’t have to be incredibly expensive. But they do need to have some integrity to them. I highly recommend heading to a shoe store that specializes in running to get a gait and fit analysis done. This will assess what sort of shoes and support you need to keep injury risk minimal.

“Should I stretch before or after my run?”

For this program I recommend warming up with a brisk walk at a minimum. Some dynamic movement such as walking high kicks, knee hugs, gait openers and walking lunges are a great idea, too. Save the static stretching for post run cool down.

“What day do I start on?”

This answer is entirely up to you. The workouts do not correspond to a specific day of the week. That said, some people find it easiest to reserve a longer run for the weekend, when they have more time. I do suggest 1-2 days of rest between run days.

The trick to longevity is to have fun! Use what you learned here to set yourself up for success. But if you miss a day, no worries! Just get back on track and remember to enjoy the journey.