Running Guide

Master the art of running

Running Fundamentals

Running is one of the most accessible forms of exercise, requiring minimal equipment and providing excellent cardiovascular benefits. Whether you're a beginner or looking to improve your performance, proper technique and gradual progression are key.

Beginner Running Program

Beginner Running Program

Beginner20-30 minutes

How to Perform:

  1. Week 1-2: Walk 5 min, run 1 min, repeat 5x
  2. Week 3-4: Walk 4 min, run 2 min, repeat 5x
  3. Week 5-6: Walk 3 min, run 3 min, repeat 5x
  4. Week 7-8: Walk 2 min, run 4 min, repeat 5x
  5. Week 9-10: Walk 1 min, run 5 min, repeat 4x
  6. Gradually increase running intervals

Benefits:

  • Builds running endurance gradually
  • Reduces injury risk
  • Makes running accessible
  • Builds confidence
  • Sustainable progression