How to start running with a gentle six-week plan for beginners

Running does not require a gym. It does require patience. The mistake most beginners make is doing too much too soon.

Before you begin

Wear comfortable shoes with good grip. Choose a safe, well-lit route and let someone know when you go out. If you have a health condition, chest pain, dizziness or joint problems, speak to a doctor first.

The six-week plan

Do three sessions a week with a rest day in between. Warm up with five minutes of brisk walking.

1. Week 1: alternate 1 minute of jogging with 2 minutes of walking, 8 times.
2. Week 2: 2 minutes jogging, 2 minutes walking, 6 times.
3. Week 3: 3 minutes jogging, 2 minutes walking, 5 times.
4. Week 4: 5 minutes jogging, 2 minutes walking, 4 times.
5. Week 5: 8 minutes jogging, 2 minutes walking, 3 times.
6. Week 6: 10 minutes jogging, 1 minute walking, 3 times.

Finish each session with five minutes of walking and gentle stretching.

Pace yourself

You should be able to speak in short sentences while you jog. If you cannot, slow down.

Look after your body

• Drink water, and avoid running in the hottest part of the day.
• Increase your time slowly, not all at once.
• Rest if you feel sharp pain.

Keep going

Track your sessions in a notebook and celebrate small steps. Many people find that the habit matters more than the speed.

This is general information, not medical advice.

Written by the EarnNaija team at EarnNaija Digital Technologies.

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