10-minute running workout for beginners: A beginner-friendly guide with scientific data and tips from industry experts
Running is a popular form of exercise that offers numerous health benefits, including improved cardiovascular health, stronger bones and muscles, weight loss, and reduced stress levels. However, starting a running routine can be daunting, especially for beginners. This beginner-friendly guide provides a 10-minute running workout that is easy to follow and can be tailored to your individual fitness level.
Scientific data on the benefits of running
A study published in the journal Medicine & Science in Sports & Exercise found that running for just 30 minutes three times per week can significantly improve cardiovascular health. Another study, published in the journal Obesity, found that running can help to reduce body fat and improve weight loss outcomes. Additionally, a study published in the journal Psychosomatic Medicine found that running can reduce stress levels and improve mood.
Tips from industry experts for beginners
Here are a few tips from industry experts for beginners who are starting a running routine:
Start slowly and gradually increase your mileage and intensity over time. Jeff Galloway, running coach and author of the Galloway Run-Walk-Run method, recommends that beginners start with a run-walk interval workout, alternating between running for 30 seconds and walking for 90 seconds for a total of 20 minutes. As you get stronger, you can gradually increase the duration of your running intervals and decrease the duration of your walking intervals.
Listen to your body and take breaks when you need them. Hal Higdon, running coach and author of the Hal Higdon Novice Marathon Training Plan, emphasizes the importance of listening to your body and not pushing yourself too hard when you are first starting out. If you are feeling tired or sore, take a break.
Find a running buddy or join a running club to stay motivated. Kara Goucher, Olympic marathoner and author of Kara Goucher's Running for Women, recommends finding a running buddy or joining a running club to stay motivated and accountable. Having someone to run with can help you to push yourself and reach your goals.
Don't forget to have fun! Shalane Flanagan, Olympic marathoner, encourages beginners to focus on enjoying the process of running and not getting too caught up in the numbers. Running should be fun and rewarding, so make sure to find ways to make it enjoyable for you.
10-minute running workout for beginners
This 10-minute running workout is perfect for beginners because it is easy to follow and can be done anywhere. You can do this workout on a treadmill, outdoors, or even in your living room.
Warm-up
Walk or jog for 2 minutes.
Do dynamic stretches, such as arm circles, leg swings, and torso twists.
Workout
Alternate between running for 30 seconds and walking for 60 seconds.
Repeat for a total of 10 rounds.
Cool-down
Walk or jog for 2 minutes.
Do static stretches, such as holding a hamstring stretch or calf stretch.
Tips for modifying the workout
If you are new to running or are struggling to complete the workout, you can modify it by:
Running for shorter periods of time (e.g., 15 seconds) or walking for longer periods of time (e.g., 90 seconds).
Taking more breaks.
Walking instead of running.
As you get stronger, you can gradually increase the duration of your running intervals and decrease the duration of your walking intervals.
Running is a great way to get exercise and improve your overall health. This 10-minute running workout is perfect for beginners because it is easy to follow and can be modified to fit your individual fitness level. By following the tips from industry experts and gradually increasing your mileage and intensity over time, you can develop a sustainable running routine that will benefit your health for years to come.
Comments