The Ultimate Beginner's Running Guide
We're all built to run.
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I started writing this guide as a PDF to publish on the main Acid Gambit site. Rather than list it for sale, I’d rather publish it here at no cost. If you gain any value from this post and want to contribute, I would love if you picked up a paid subscription. Based on the amount of questions I get, many of you may benefit regardless of your experience level with running. Hopefully this guide will answer A LOT of your questions and remove any hesitation from starting to run or continuing your progress with running. At the end of the day, we’re just here to have fun (and look sexy). Running for me has turned into a passion, an obsession, a form of therapy, a way to bond with others, a way to experience pain and suffering, and reach dopamine highs from years of work. If you take nothing else away, just know that everyone was built to run. There is no gatekeeping here, only a mental battle (that never ends) between you and the pavement. If you need further encouragement along those lines, I HIGHLY recommend you read “Born to Run” by Christopher McDougall. I now have 2 copies and have read it cover to cover 3 or 4 times. It is one of my all time favorite books. Let's get into it.
Contents
Feel free to skip to a particular section and bounce around this guide. This is not intended to be read from beginning and end. Use this to answer questions or read the whole thing! If there is anything else you’d like to know drop a comment, email, or DM me on IG.
Introduction
What to Expect
Running Gear
Running Fundamentals
Getting Started
Beginner’s Run Program
How to Progress (where to go from here)
Mobility + Injury Prevention
Weight Training for Runners
Conclusion
1. Introduction
Most beginner running programs suck. They don’t account for variations in the new runner’s fitness history and feel flat with no steps toward progression. As a result, I’ve written an extremely comprehensive Beginner’s Running Guide. This guide will take you from zero to being capable of accomplishing any running goal in the future. That goal could be completing a race, feeling comfortable when you run, becoming more efficient, or simply to learn more about the fundamentals and implement running as part of your training regimen. If you are a complete beginner, have tried running in the past, looking to improve your form, or even if you just want to learn, this guide is for you.
In this guide, I’ve written a lot of information around expectations, gear, form, strength training, injury prevention, rest, and discipline. I think all of those sections are crucial to learning the fundamentals of running. But, if you’d like to just get into the training, you’re welcome to hop right into the Getting Started and Program sections to get going. However, I highly recommend reading the rest of the guide over the course of your training.
2. What to Expect
Setting expectations early is extremely important. This program will not get you ready for your first marathon or running a sub 5:00 mile. The primary intention is to introduce the fundamentals of running and get you moving so that you can attack any goal in the future. By using this guide you will be more than capable to ramp up into any race prep, utilize running for conditioning, be more efficient, or just be able to run with ease.
Another expectation to set is improvement in running takes months and years, not days and weeks. Real progress is slow, and only your consistency will get you there. It can feel boring or slow at times, but that is the point. Drill the fundamentals so that you always have a baseline to fall back on. Understanding these concepts will allow you to accomplish any goal you like.
Shortly after starting many prospective runners give up or get annoyed they don’t get a runner's high or think running isn’t for them for lack of improvement in a short period of time. The key to getting good at anything is not motivation. It is discipline and understanding that progress will happen over a long enough time horizon. Some compare themselves to others and feel running isn’t for them because they don’t have the paces they see on Strava or Instagram. Trust me, running is for everybody. I highly recommend the book “Born to Run” by Christopher McDougall as proof of this. The only difference between runners and non-runners is whether they want to or not. There are plenty of extremely healthy individuals who do not run! If your goal is general longevity, health, and aerobic capacity, you can accomplish all of these things with alternative cardio events. But, I find that running is the most enjoyable physical activity I can do and have been running consistently for the last decade and a half injury free. It’s become a core component of my training for both steady state and high intensity work. Running has provided me with an emotional outlet, a resource to utilize for subconscious learning, a way to run off stress, and a way to push myself every day. I wish the same enjoyment I get from running (and voluntary suffering at times) unto you.
3. Running Gear
When starting anything, many assume that by spending money they will become better at what they’re starting. This is common with learning an instrument, learning to code, many sports, and tons of other activities. But, as mentioned in the previous section, the most improvement will come from the work you put in rather than the gear you spend money on. A beginner could literally go run a mile in some jeans and make more progress than the person who spends 4 weeks researching all the best gear to use as a runner. That being said, there is one crucial item that I recommend investing in, as well as some other items that I utilize regularly, but aren’t essential.
Running Shoes
If there was one item I could pick to only spend money on and heavily research and test, it would be shoes. Although you could start your running journey in crocs, having a quality pair of running shoes that fit your feet and running style will have a large impact on injury prevention and comfort during your runs.
There’s also a ton of options when it comes to running shoes. There’s going to be an enormous amount of advice on the internet and from people around you. But that doesn’t necessarily mean those shoes are for you because everyone is different. Just because the shoes I wear work well for me does not me they will work for you.
Running shoes are the most important piece of equipment for any runner. Investing in a good pair of running shoes can prevent injury and provide the necessary support for your feet. When selecting a pair of running shoes, consider the following aspects:
Comfort: Look for shoes that feel comfortable to wear and fit snugly on your feet with enough space for your toes to splay in the toe box. You do not want to have your toes cramped at the front of the shoe because when you’re running your feet/toes may swell up slightly. If the shoes are tight to start, they will be painful at the end of your run. Some brands have tighter toe boxes while others are more spacious depending on the shape of your foot.
Soles: The great debate on toe drop. There is much discussion around the concept of zero-drop versus some-drop from the heel to the toe in a pair of shoes. All this means is how much higher up your heel is than your toes when wearing the shoes. Zero-drop shoes are intended to teach you how to mid-foot strike and reduce the impact from running on your heels. I think they’re excellent to train with, and have worn many in the past. However, for a beginner they may lead to excessive soreness in your feet and calves. Frankly, the size of the cushion and the drop in the shoe does not matter. What matters is the form of when you’re running. You can easily train yourself to mid-foot strike with any pair of shoes, which we will discuss in detail in the form section.
Fit: Ensure your shoes are the right size and width for your feet, with a half-inch gap between your toes and the shoe's front, as well as no wiggle room in the heel of the shoe when they’re laced up. Your heel should be able to sit comfortable in the back of the shoe without much space between your ankles and the padding on the inside of the shoe. This will help with reducing the likelihood of injury if you roll your ankle or are running on uneven surfaces.
Shoe Shopping
Now that you understand what to look for, it’s time to actually select the pair of shoes that’s right for you. I HIGHLY recommend finding a running store near you and trying many pairs of shoes on. My favorite stores often have treadmills where you can get a gait analysis and have the employees recommend a pair of shoes. Take your time with this. The employees are there to help you and it is a waste of your time if you just buy the first pair you see (unless it’s the perfect pair). That being said, no pair of shoes is perfect. If you try on every pair of shoes in the store and none of them are perfect, pick the pair that fits you best. Often times you can save money if you find the pair and size you like then order online. I’m indifferent where you buy your shoes for, as long as you try them on and make sure the fit is right.
Brand
I’ve run in just about every brand there is that makes running shoes. Popular brands include Hoka, Altra, Saucony, New Balance, On Cloud, Asics, and Nike. Personally, I currently wear Hoka Mach 5’s and love them. But, as mentioned previously the focus is on what pair fits you best. Over time, I’ve switched brands because companies change the design of their shoes as they evolve. Sometimes the new version of shoes doesn’t fit like the old version and I’m forced to switch. At the end of the day, brand and color does not matter. All that matters is the shoes are right for you.
Running Clothes
The clothes you wear to run are far less important than the shoes. Regardless, I’m going to touch on a few items that I use regularly.
Shorts: I’m a huge fan of running shorts with a mesh liner (no mesh for when I’m lifting or literally any other activities however). Most running shops have a ton of variety in shorts, but I look for shorts that are lightweight, extremely short (maybe too short but I like to show my thighs), a zipper pocket for key/gels/whatever, and general comfort. The shorts you wear does not matter, as long as they’re comfortable and don’t bog you down on your runs. Another factor to keep in mind is chafing. I usually don’t chafe unless on an extremely long run, but there are other resources we can use to mitigate in the accessories sub-section.
Socks: I wear compression running socks that fit over my ankle. I like these especially for trail runs to protect against thorns and sticks, as well as reduce swelling on longer runs.
Shirts: Not needed. I literally never wear a top when I run unless it’s cold. Look for lightweight and comfortable. If it is cold out, I look to layer on a tight base-layer with a t-shirt, and for even colder weather will wear a base-layer with some type of long-sleeve, beanie, and running gloves. The biggest factor here is (again) comfort and not bogging you down from sweat accumulation, or anything that will lead you to get too hot during a run.
Running Accessories
While not necessary, certain running accessories can enhance your running experience. Here are a few options:
Headphones: Also not required. I love listening to music or podcasts during runs. I wear airpods.
Running watch: A running watch can track your pace, distance, and time, helping you monitor your progress. Absolutely not required. To this day I just track my runs with the Strava app on my phone.
Hydration pack: If you plan on running/hiking longer distances, consider carrying a hydration pack.
4. Form Fundamentals
When it comes to getting started running as an absolute beginner, the first thing I recommend is to lace up and run. Over time, you will become a more efficient running and improve your form for speed, endurance, and injury prevention. But the last thing I want you to do is waste time pondering running form instead of actually running!
That being said, there are some key things to keep in mind that you can utilize from the beginning. These include the actual form, cadence, and breathing. Running form differs for every individual. This may sound contradictory to what I previously mentioned, but your form will not perfectly match what is said to be “the perfect way to run.” Everyone has idiosyncrasies that 1) make us who we are and 2) allow us to adapt to proper running form and find a natural, healthy way of running long and fast. Do not worry if your form doesn’t perfectly fit to the “mold.” We’re all different and all want to improve. Train the fundamentals and you will improve.
Form
The first fundamental of running form is proper foot placement. Your feet should land directly underneath your body, with your toes pointing forward. It's important to note that your foot placement can affect the way your entire body moves while running. Improper foot placement can lead to overuse injuries, such as shin splints or plantar fasciitis. Typical runners land on their heels, or just allow their foot to fall wherever it may land giving no thought to it. Others may try to land on their toes, which can also cause issues long term. The true sweet spot to improve speed, performance, and longevity is the midfoot strike. Running and allowing your foot to fall just under you with a slight bend in the knee will allow for consistent midfoot striking, as shown in the video. By landing on the mid-foot, all the other cues will fall into place that we will discuss.
Lean Forward (rock with it)
This is very straightforward. Maintain a slight forward lean while keeping your chest forward. If you are standing still, press forward onto the mid-foot to the balls of the feet, almost to the point of falling. That is the sweet spot that will propel you forward when running and maintain momentum.
The second fundamental of running form is proper body alignment. Not only does this help you avoid injury, but it also allows you to run more efficiently. In addition to keeping your shoulders relaxed and your arms bent at a 90-degree angle, it's important to keep your core engaged and your hips in line with your feet. This will help you maintain proper posture and avoid slouching or leaning forward.
Form Improvement (Enforce Leaning and Foot Placement)
A short note on specifically improving your form: find a nice soft grassy patch to do some barefoot strides on. When you run with thick shoes, it’s easy to be lazy, forget the fundamentals and heel strike. When you do short 50-100m strides in the grass you will quickly realize how brutal heel striking is. Your body naturally wants to lean forward and strike in the mid-foot region. Doing this even just 1 or 2 times will help reinforce the fundamentals I talk about in this section.
Cadence
The next fundamental of running form is cadence, which refers to the number of steps you take per minute. 170-190 steps per minute is recommended for optimal running form, however it's important to remember that this can vary depending on your height, stride length, and running speed. This will develop with time and practice. An easy method to judge your cadence is to start your watch for 15 seconds and count every left foot strike. Multiply that number by 8 and you have a rough average of your total steps per minute. Additional practice to improve cadence includes knee drives and butt-kicks often seen in football practice warmups. Before running, jog 50m, then do 50m of butt-kicks. Do the same for knee-drives. When you are running, think of flicking your heel back the same way you do a butt-kick, and after the heel flick drive the knee forward. These small cues will improve cadence greatly and can help reduce the risk of injury and improve overall efficiency.
Breathing
The fourth fundamental of running form is proper breathing. While it may seem simple, breathing correctly can greatly impact your running experience. In addition to inhaling through your nose and exhaling through your mouth, it's important to focus on deep, rhythmic breathing. This can help you maintain proper oxygen levels, reduce fatigue, and improve your overall performance.
Form Conclusion
Proper running form is essential for avoiding injury and achieving optimal results. This may seem like a lot, but if you practice one cue at a time, then two, then start putting them all together they will fall into place. You will notice that keeping your chest upright will be conducive to maintaining a slight forward lean in your stance. This forward lean will cause forward momentum propelling you forward with each step. And this forward lean with momentum will cause your foot to fall just under your body. Keeping a short stride with mid-foot strikes will allow for a fast cadence. See? This is not rocket science. Just a physical skill that needs to be practiced. Nobody starts out as perfect runners, and many never learn proper form. For an excellent visual explanation of midfoot striking, I recommend this video:
For a visual explanation of everything discussed in this section, I recommend this video:
5. Getting Started
Everyone is different and can handle a different amount of volume when they first start running depending on high school / collegiate background, their weight, how long it’s been since they worked out, or are they transitioning bro-split lifters who want to shred some 400m sprints? For this reason, getting started is wildly different for everyone.
For the most broad audience, I recommend going outside, lacing up, and start to jog as easy as you can for as long as you can somewhat comfortably, while working on the form in the previous section. This may be 5 minutes or 30 minutes or even an hour. But the first step to getting into a running program is to understand your current aerobic baseline and threshold for running.
To break it down further, if you are brand new to running, this may look like:
Monday: Walk 10,000 steps
Tuesday: Easy run as long as you can (aim for anywhere between 10-30 minutes)
Wednesday: Walk 10,000 steps
Thursday: Easy run as long as you can (aim for anywhere between 10-30 minutes)
Friday: Walk 10,000 steps
Saturday: Long Steady State. Get outside for 1-2 hours. This could be a long walk, a hike, a ruck, anything that gets you on your feet at a relatively low heart rate.
Sunday: Walk 10,000 steps.
*Note: If you are unable to run the minimum 10 minutes straight, do repeats of 1 minute of easy running and 1 minute of walking until you hit the 10 minute threshold. Each week aim to make your repeats longer (i.e. 2 min, then 3… to 10 minutes straight and then build from there).
You will notice at no point do I mention “mileage” or a specific pace. This is because pace and distance don’t matter - even if you’re an extremely experienced runner - unless you’re a professional/collegiate athlete. Everything here is in terms of minutes and hours. The goal is to build the overall amount of time you are able to run straight and run over the course of a week. Once you are able to run longer distances without stopping is when I would approach a mileage based program, although many advanced programs implement time based workouts as well.
The trap of sports/hobbies is starting to compete with others whether it be in person or rando’s on instagram bragging about their 5 flat mile times. I DO NOT CARE and neither should you. The only thing that matters is the person you were yesterday versus the person you are today.
When I say “easy run”, that refers to a conversational pace or what many call a “zone 2” run. Zone 2 refers to your heart rate during the run (see below chart).
Conversational is also generally zone 2, and means you could hold a conversation if you were on the phone or running alongside someone. I prefer to approach things from a feel versus tracking heart rate in the beginner phase because I want to eliminate all barriers to entry. You don’t need to buy a fancy watch or heart rate monitor. You literally need a stopwatch or a timer on your phone and some shoes (or literally run barefoot on some grass).
Why do we keep everything in Zone 2/Conversational/Easy? We are focused on base building right now. Base building is simply laying down an aerobic foundation while making simultaneous cardiorespiratory and metabolic improvement. Here’s a few key benefits to focusing on zone 2 early:
Increase in the number of mitochondria
Increase in mitochondrial efficiency
Increase in metabolic flexibility, or the ability of your mitochondria to utilize fat and glucose as an energy source
Lower your resting heart rate
Decrease your blood pressure
Lower your risk of injury
Improve your insulin resistance
Improve your ability to run/cycle longer
Improve your resilience and ability to deal with increasing load (work capacity)
Improve your Zone 4,5 function and performance
Improved longevity
The bottom line, before jumping into a program become accustomed to being on your feet for longer periods of time CONSISTENTLY. That is why I include a minimum of 10,000 steps per day in addition to the 2-3 runs per week.
At a bare minimum, you should be able to do this week of training for 2-4 weeks straight before hopping into the program. Aim to be at the 30 minute top end on Tuesday and Thursday, and striving to run for an hour during the Saturday session. The Saturday long session can include walk/run repeats, or just be walking/hiking the whole time. Have fun with it. Additionally, these days are not set in stone. Feel free to choose which days you run and do your long session.
6. Beginner’s Run Program
All right let’s go. You’re now accustomed to being on your feet, building up weekly time running and walking, as well as overall mileage. This is incredible. You should feel good, not destroyed. If at this point you feel overly fatigued for multiple days in a row, you should take a de-load week with only 10k steps a day and 1-2 short easy runs. Following the de-load, repeat the previous cycle in “Getting Started” until you are able to run it for 2-4 weeks without too much fatigue. Now let’s dive into a bit more structure in the full 12 week Beginner’s Program.
Each week will consist of 2 cross training sessions, 2-3 runs, 1 long steady state session, and 2 full rest days. The cross training will either be an alternate form of cardio (rowing, swimming, stationary biking, cycling), a METCON, or weight training. In the program I will not detail the lift, rather I break down weight training in the “Weight Training for Runners” section below. Following week 6 we will also begin to incorporate high intensity intervals during the cross training as well. Keep in mind while running this program if at any point you feel fatigued/stressed/have issues falling asleep for multiple days in a row, you are experiencing an overload in training stress. This is a sign to take the next couple days easy and even a full week off, but still get 10k steps in per day. There is a difference between “I feel tired and don’t want to run” and experiencing brain fog and struggle to go about your daily tasks. This is the part where you have to listen to your body and push yourself. BUT, if you feel you are doing too much too soon, don’t be afraid to pause the program and take a few days to a week to recover. Additionally, there are built in de-load weeks every 4 weeks.
*Note on the Saturday sessions: Start at around 1 hour and add 5-10 minutes weekly until you are doing 2 hour low intensity steady state sessions every Saturday. If you want to switch the Saturday session to a run, the same rule applies: start at 60 minutes and add 5-10 minutes weekly. This is completely optional.
Week 1:
Monday: Walk 10,000 steps, cross-train: Weight Training (A)
Tuesday: 2 mile run @ easy pace
Wednesday: Full rest day, walk 10,000 steps
Thursday: 30 min run @ easy pace
Friday: Walk 10,000 steps, cross-train: 30 min easy row/biking/swim/hike
Saturday: Long Steady State. Get outside for 1-2 hours. This could be a long walk, a hike, a ruck, anything that gets you on your feet at a relatively low heart rate.
Sunday: Full rest day, walk 10,000 steps
Week 2:
Monday: Walk 10,000 steps, cross-train: Weight Training (A)
Tuesday: 3 mile run @ easy pace
Wednesday: Full rest day, walk 10,000 steps
Thursday: 30 min run @ easy pace
Friday: Walk 10,000 steps, cross-train: Weight Training (B)
Saturday: Long Steady State. Get outside for 1-2 hours. This could be a long walk, a hike, a ruck, anything that gets you on your feet at a relatively low heart rate.
Sunday: Full rest day, walk 10,000 steps
Week 3:
Monday: Walk 10,000 steps, cross-train: Weight Training (A)
Tuesday: 4 mile run @ easy pace
Wednesday: Full rest day, walk 10,000 steps
Thursday: 30 min run @ easy pace
Friday: Walk 10,000 steps, cross-train: 30 min easy row/biking/swim/hike
Saturday: Long Steady State. Get outside for 1-2 hours. This could be a long walk, a hike, a ruck, anything that gets you on your feet at a relatively low heart rate.
Sunday: Full rest day, walk 10,000 steps
Week 4 (de-load week):
Monday: Walk 10,000 steps, cross-train: Weight Training (A)
Tuesday: 2 mile run @ easy pace
Wednesday: Full rest day, walk 10,000 steps
Thursday: 30 min run @ easy pace
Friday: Walk 10,000 steps, cross-train: Weight Training (B)
Saturday: Long Steady State. Get outside for 30-60 minutes. This could be a long walk, a hike, a ruck, anything that gets you on your feet at a relatively low heart rate.
Sunday: Full rest day, walk 10,000 steps
Week 5:
Monday: Walk 10,000 steps, cross-train: Weight Training (A)
Tuesday: 3 mile run @ easy pace
Wednesday: Full rest day, walk 10,000 steps
Thursday: 30 min run @ easy pace
Friday: Walk 10,000 steps, cross-train: 30 min easy row/biking/swim/hike
Saturday: Long Steady State. Get outside for 1-2 hours. This could be a long walk, a hike, a ruck, anything that gets you on your feet at a relatively low heart rate.
Sunday: Full rest day, walk 10,000 steps
Week 6:
Monday: Walk 10,000 steps, cross-train: Weight Training (A)
Tuesday: 4 mile run @ easy pace
Wednesday: Full rest day, walk 10,000 steps
Thursday: 30 min run @ easy pace
Friday: Walk 10,000 steps, cross-train: Weight Training (B)
Saturday: Long Steady State. Get outside for 1-2 hours. This could be a long walk, a hike, a ruck, anything that gets you on your feet at a relatively low heart rate.
Sunday: Full rest day, walk 10,000 steps
Week 7:
Monday: Walk 10,000 steps, cross-train: Weight Training (A)
Tuesday: 5 mile run @ easy pace
Wednesday: Full rest day, walk 10,000 steps
Thursday: 30 min run @ easy pace
Friday: Walk 10,000 steps, cross-train:
10 min warm-up, easy pace
4x2 min as hard as possible + 2 min recovery (easy pace)
10 min cool-down, easy pace
*This can be rowing, swimming, cycling, or hill sprints
Saturday: Long Steady State. Get outside for 1-2 hours. This could be a long walk, a hike, a ruck, anything that gets you on your feet at a relatively low heart rate.
Sunday: Full rest day, walk 10,000 steps
Week 8 (de-load week):
Monday: Walk 10,000 steps, cross-train: Weight Training (A)
Tuesday: 2 mile run @ easy pace
Wednesday: Full rest day, walk 10,000 steps
Thursday: 30 min run @ easy pace
Friday: Walk 10,000 steps, cross-train: Weight Training (B)
Saturday: Long Steady State. Get outside for 30-60 minutes. This could be a long walk, a hike, a ruck, anything that gets you on your feet at a relatively low heart rate.
Sunday: Full rest day, walk 10,000 steps
Week 9:
Monday: Walk 10,000 steps, cross-train: Weight Training (A)
Tuesday: 4 mile run @ easy pace
Wednesday: Full rest day, walk 10,000 steps
Thursday: 30 min run @ easy pace
Friday: Walk 10,000 steps, cross-train:
10 min warm-up, easy pace
5x2 min as hard as possible + 2 min recovery (easy pace)
10 min cool-down, easy pace
*This can be rowing, swimming, cycling, or hill sprints
Saturday: Long Steady State. Get outside for 1-2 hours. This could be a long walk, a hike, a ruck, anything that gets you on your feet at a relatively low heart rate.
Sunday: Full rest day, walk 10,000 steps
Week 10:
Monday: Walk 10,000 steps, cross-train: Weight Training (A)
Tuesday: 5 mile run @ easy pace
Wednesday: Full rest day, walk 10,000 steps
Thursday: 30 min run @ easy pace
Friday: Walk 10,000 steps, cross-train: Weight Training (B)
Saturday: Long Steady State. Get outside for 30-60 minutes. This could be a long walk, a hike, a ruck, anything that gets you on your feet at a relatively low heart rate.
Sunday: Full rest day, walk 10,000 steps
Week 11:
Monday: Walk 10,000 steps, cross-train: Weight Training (A)
Tuesday: 6 mile run @ easy pace (furthest run yet!)
Wednesday: Full rest day, walk 10,000 steps
Thursday: 30 min run @ easy pace
Friday: Walk 10,000 steps, cross-train:
10 min warm-up, easy pace
6x2 min as hard as possible + 2 min recovery (easy pace)
10 min cool-down, easy pace
*This can be rowing, swimming, cycling, or hill sprints
Saturday: Long Steady State. Get outside for 1-2 hours. This could be a long walk, a hike, a ruck, anything that gets you on your feet at a relatively low heart rate.
Sunday: Full rest day, walk 10,000 steps
Week 12 (de-load week):
Monday: Walk 10,000 steps, cross-train: Weight Training (A)
Tuesday: 2 mile run @ easy pace
Wednesday: Full rest day, walk 10,000 steps
Thursday: 30 min run @ easy pace
Friday: Walk 10,000 steps, cross-train: Weight Training (B)
Saturday: Long Steady State. Get outside for 30-60 minutes. This could be a long walk, a hike, a ruck, anything that gets you on your feet at a relatively low heart rate.
Sunday: Full rest day, walk 10,000 steps
7. How to Progress + Running the Program Back (where to go from here)
Congrats! From here you have a few options for how you continue to run.
Repeat the program
If you enjoyed this style of training and just want to run it again, do so! It is designed to account for increases in ability as well as re-running endlessly. I would make 2 adjustments as your endurance improves: add in runs instead of walking/hiking for the Saturday long sessions, start with 45-60 minutes and build to 90-120 minute long runs. Additionally, increase the time you run during the Thursday session from 30 to 45-60 minutes. You don’t have to increase all at once, rather just add 5 minutes each week. Frankly if you just did this program on repeat you would look and feel amazing for the foreseeable future, and be able to take on any challenge later on, like the next topic.
Set a goal for a race or event and start training
This is one of the fun parts of running. Maybe you want to do a 5k, a marathon, or an ultramarathon. Maybe you want to get your mile time down to sub 6 or even sub 5 minutes! I don’t care what your goal is as long as it is important to you. I would not recommend doing a race or any event due to pressure from others as your heart won’t be in the train-up and lead to lower quality performance. Rather, if you want to accomplish something because YOU want it, go for it. I’d be happy to point you in the right direction if you want to set a specific goal. If you want to work 1:1, drop a coaching application here.
Implement running as part of your training regimen. Use it for maintenance, aerobic work, or high intensity sessions.
You now want to focus on something else - be it weight lifting, work or family priorities, or something else. You now have a sufficient aerobic baseline and knowledge of your body to train however you like. This could look like adding in 1-2 sprint sessions per week or even a few easy runs per week. Have fun with it.
8. Warming Up + Mobility
This is my favorite warm up routine I’ve found on the internet, and do most of these before all of my runs:
It is incredibly quick and effective to get my blood flowing prior to a run.
Additionally, I often incorporate mobility work following a run, or in the morning, or in the evening. This is one of my favorite mobility routines that I recommend completing 1-2 times per week:
9. Weight Training for Runners
I like to keep things simple and focused. The goal when you are running this program is to become a better runner. Not focus on getting stronger or building muscle. Trying to do everything at once is an excellent recipe to make no progress at all. That being said, it is important to train plyometric and explosive movements, as well as continue or start to implement regular resistance training as part of your lifestyle to help combat sarcopenia as we age, as well as prevent the skinny-fat runner look and generally look sexy. You will notice in the program I broke up the weight training sessions into workouts A and B. These are broken down here:
Weight Training A
2-5 min sled push
2-5 min backward sled walk
bird dogs 3x15
pogo hops 3x30 (video below)
Elevated Heel Goblet Squat 2x15-20 (video below)
Chest Press (machine): 2x8-12
Weighted/Bodyweight chin-ups: 2x8-12
DB Seated Shoulder Press: 2x8-12
Weight Training B
Box Jumps 3x5
DB Romanian Deadlift (RDL) 2x10
Bulgarian Split squats: 2x8 each leg
Hammer Curls: 2x12-15
Tricep Extension: 2x12-15
Both of these sessions should be able to be completed in less than 30-45 minutes. The goal for each movement should be to go through the full range of motion and put your body under resistance to near failure for each set, leaving 1-2 reps in the tank for weighted movements. If there is a movement you’re unsure of, feel free to look it up on youtube.
Additionally, I recommend you track your weight training sessions to include reps/sets and the weights you used for each movement. Although the focus of this guide is not to get you stronger, you will certainly see progress and the best way to continue improvement is to TRACK YOUR WORKOUTS. When you are able to easily complete a set at a certain weight, go up by 5-10 pounds for the next session. That being said, when starting out this guide, do not go heavy. Especially in the first couple weeks, go through the motions with relatively lighter weight as you get accustomed to combining weight training with running.
If you have your own style of weight training you want to go with, that’s fine! BUT, this style of weight training is recommended if your goal is to be a better runner. If you continue with the bro split the intensity/volume may be too much and detrimental to your running progress. PICK something and commit fully to it. Weight training should be supplemental to your running progress, not take away from it. Similar to the training stress comment I made during the running program, if you get to a point where you feel the weight training is leading to overtraining, reduce the weights you are using or switch to bodyweight movements.
10. Conclusion
This concludes the official AG Beginner Run Guide. If you have any questions, don’t hesitate to reach out. As previously stated, running is for everyone, it’s just a matter of who wants to put in the work.
Cheers ✌️
DISCLAIMER
This is not Legal, Medical, or Financial advice. Please consult a medical professional before starting any workout program, diet plan, or supplement protocol.
Awesome stuff man. Looking forward to pushing these little legs