If you are reading this guide, you must have a newfound reason to hit the trail. A wedding, a bathing suit, a new job – whatever it may be – I want you to keep an image of your future self in your mind. It's called m-o-t-i-v-a-t-i-o-n and you're going to need it.
If you follow this 14-day training plan, you will be off and running in no time. Our goal on day 14: You will be able to complete 20-30 minutes of jogging without rest.
This plan will gradually build up the strength and stamina you will need for regular running.
You can do it. I believe in you!
Get your gear on
- Visit your local running shop and have them analyze your arches and gait before and recommend the right shoe for you. A good pair of road racing shoes is a must for keeping you pain- and injury-free.
- While any old t-shirt or warm-ups could do, clothing made of moisture wicking or water repellant materials will keep you motivated to run rain or shine.
- Pick up a watch if you are training outdoors so you can track your running time. There are lots of cool devices with GPS that will help keep you motivated.
- Block out time in your calendar for your 5 daily workouts over the next 14 days. Make it a morning ritual so that none of the day's events prevent you from accomplishing your goal.
If you have any heart or major health concerns, consult your physician before starting this training plan.
14-DAY TRAINING PLAN FOR BEGINNER RUNNERS