beginner running plan

Beginner running plan for chubby runners

The secret to a great beginner running plan is starting small, with walk breaks, to build on small successes, and grow from there.

A new year a new you

With the New Year now in full swing, you’ve probably set some of the same goals you set last year. The old standards of New Year’s resolutions are things like lose weight, get out of debt, read more, get taller, become a better person, blah, blah, blah. If you’re really ambitious this year, you may have also set a goal to do something crazy, like running a marathon or half marathon. Try a beginner running plan. Now that is something I can help with.

Couch to half marathon

Going from the couch to running a half marathon seems like a huge undertaking, but I’m here to tell you it’s achievable. This beginner running plan is for people who are going from no running whatsoever and is designed to get you to the point where you can run for 30 consecutive minutes at a slow, comfortable pace.

The beginner running plan begins

This plan begins with walking for 30 minutes and then slowly builds by adding short jogs which increases gradually into more running than walking.

beginner running plan for chubby people

Each day is a commitment of 30 minutes, 6 days a week. Rest on Sunday. If you can do that, you’ll be able to run about 2 miles continuously. Once you are able to run 2 miles nonstop your options open up and you can begin setting a goal to run a 5K, half marathon, or full marathon.

If you do decide that you want to do more, in which case you can look at the many different TheChubbyRunner training programs. No need to be scared by these programs. Those first 2 miles are the hardest. Once you have reached that level, and overcome both physical and mental hurdles, anything else is much easier. Be patient and disciplined in your training and the results will come.

3 points to consider before the beginner running plan

To be successful in your beginner running plan follow these ideas.

Carve out time in your schedule for workouts

You are 42% more likely to follow through if you write it down in your schedule. You won’t find the time for them unless you make the time. Set it up as a reminder on your iPhone or computer, write it on your wall calendar, or on a sticky note on the front of your refrigerator, or wherever else you keep your schedule.

Follow the daily schedule

Don’t try to push it too hard too soon. Rushing into exercises, especially if you’re new to running, can lead to injury and feelings of discouragement. Be patient, and go slow, follow the plan. Your daily commitment is 30 minutes of cardio exercise, stick to the plan.

Remember you’re human, sometimes you’ll have a bad day

Sometimes life gets out of control and you have to abandon your daily workout. Everyone has down days or off days. The good news is that bad day’s pass and tomorrow is a new day.

A word of caution for beginner running plan

Note: If you are over 40, new to exercise, or more than 20 pounds overweight, please consult with your physician before beginning any training program. Your doctor will most likely encourage you to begin a run-walk program. It’s always good to check before you begin.

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