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Running Routine
Running is one of the simplest forms of exercise for burning calories. It will leave you feeling healthier and more energised, and you'll sleep better. This 30-day programme is designed for both beginner and intermediate runners, and will help you set realistic, achievable targets.
Beginner and intermediate programmes
Day 1
Beginner - slow run, 2 km
Intermediate - run 2 km
This programme is about setting realistic targets, so don't overdo it today - start with just a slow run.
Day 2
Beginner - slow run, 3.5 km
Intermediate - run 3.5 km
You might be a bit sore. Keep the pace gentle today, but take it a little further.
Day 3
Beginner - rest
Intermediate - rest
Celebrate what you've achieved with a massage - bribe someone in the family!
Day 4
Beginner - fast walk 3 km
Intermediate - run 3 km
Walking is great for your body. Good, rhythmic inhalation and exhalation help to lengthen the spine and improve the uptake and transport of oxygen around the body, leaving you feeling energised.
Day 5
Beginner - run 2 km
Intermediate - run 3 km
Always take the time to warm up (walk the first five minutes), cool down and stretch.
Day 6
Beginner - fast walk 3 km
Intermediate - run 3 km
Get a mate or two involved - preferably ones that are a little stronger and fitter than you, so they'll push you a little harder.
Day 7
Beginner - rest
Intermediate - rest
Do some stretches today - remember that good food and good sleep are also important for your health.
Day 8
Beginner - run 2 km
Intermediate - run 3 km
Running on softer surfaces like grass, sand or dirt tracks is easier on the joints, but makes you work harder.
Day 9
Beginner - moderate run, 3.5 km
Intermediate - moderate run, 4.5 km
It's hard to get motivated to run after work sometimes, so why don't you set the alarm and get out nice and early in the morning?
Day 10
Beginner - rest
Intermediate - rest
Ten days in - you should be starting to sleep better and have a bit more energy through the day.
Day 11
Beginner - run 3 km
Intermediate - run 4 km
The first four weeks are the hardest - take heart because when you get through this month, it all gets much easier.
Day 12
Beginner - run 2 km
Intermediate - run 3 km
Your heart will be loving the attention it's getting, as running is great for your cardiovascular system.
Day 13
Beginner - run 4 km
Intermediate - run 5 km
Running is the simplest and most effective form of exercise for calorie expenditure because it's entirely weight-bearing, requiring more energy output than if you were seated or supported by water.
Day 14
Beginner - rest
Intermediate - rest
Two weeks in, you've earned a rest!
Day 15
Beginner - run 3 km
Intermediate - run 3 km
Think about a change of scenery and take in some hills.
Day 16
Beginner - run 4 km
Intermediate - run 5 km
Prioritise your activity - put it in your diary; stick it on the fridge where everyone can see it. If you've got time to watch TV, you've got time for your body.
Day 17
Beginner - rest
Intermediate - rest
Drink lots of fluids - up to eight glasses a day.
Day 18
Beginner - run 3 km
Intermediate - run 4 km
While you're out there running, think about the fact that you're reducing your chances of coronary heart disease, obesity, mental health problems, high blood pressure and some cancers - brilliant!
Day 19
Beginner - run 2 km
Intermediate - run 3 km
If you've had to have a break, don't give up. Things happen to mess up your plans sometimes - you might get a cold or have a lot on at work - but don't let a break become a full-blown lapse.
Day 20
Beginner - run 4 km
Intermediate - run 5 km
If you've been running in old, worn-out shoes, it's time to start saving for some new ones - your body will thank you for it.
Day 21
Beginner - rest
Intermediate - rest
It takes between 21 and 30 days to form a habit, so you are well on your way with this running routine.
Day 22
Beginner - run 4 km
Intermediate - run 5 km
'Run, Forest, run' - literally. Find a local park or reserve and run through it. Your legs will enjoy the opportunity to get off the hard footpaths.
Day 23
Beginner - run 3 km
Intermediate - run 4 km
Studies have shown that aerobic capacity starts to decline from age 25, so you need to work at it to keep your lung capacity up.
Day 24
Beginner - rest
Intermediate - rest
Find out about the science of running - go to the library or look on the Internet.
Day 25
Beginner - walk 5 km
Intermediate - walk 6 km
Cardiovascular exercise boosts your energy expenditure, maintains the stamina of your heart and lungs, and improves your blood lipid profile. In other words, it's good for you!
Day 26
Beginner - run 3 km
Intermediate - run 4 km
Weight-bearing activity - like brisk walking or running - enhances your bone density, to help you avoid osteoporosis.
Day 27
Beginner - walk 4 km
Intermediate - walk 5 km
Put on a good pace: you should walk fast enough that you get warm.
Day 28
Beginner - rest
Intermediate - rest
Celebrate your rest day with some gentle stretching.
Day 29
Beginner - run 3 km
Intermediate - run 4 km
Running for 30 minutes will burn around 340 calories.
Day 30
Beginner - run 5 km
Intermediate - run 6 km
Congratulations, you did it!
If you started with the beginner programme, now is a good time to move through to the intermediate programme. If you've done intermediate, why not push through into something new - the triathlon season isn't far away!
Need to measure how far you're running?
There's a great new website that lets you plan your running routes and measure how far you've gone:
Enter your town and select 'New Zealand' in the drop-down list. You can then use the online tools to do the rest. (Note that this tool requires Google Earth.)
Other ways to measure how far you're running include:
- Driving the route in your car and measuring it on the odometer (if you're doing a street run)
- Getting a friend with a cycle odometer to ride the route and measure it.
Some cities have distances marked along popular routes.
If you're not sure about distances, go for a time and slowly increase it (an increase of 5% per week is a healthy guideline).
- Remember to run on a variety of routes - it helps keep it interesting and the pavement can be hard on your body - try parks, the beach and bush tracks.
- Try to get a friend to run with you - it will help motivate you on days when you're feeling sluggish, and they will help you go faster and further!
Updated | 05 Dec 2006.
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