@@crespoopserc since tendons and joints take longer to get stronger than the muscles you should take it slow with less time for jogging and less intensity and maybe complement that with stretches and knee strengthening exercises to relax your body and improve your joint mobility.
@@crespoopserc stretching is if not more as important as exercising and it accomplishes the function of loosening the muscles, and joints only heal and exercise when going through a full range of motion which doesn’t happen in day to day activities, the fact that you say is a waste of time shows your lack of knowledge, the best athletes have always mentioned about the importance of a good warm up depending of how are you going to work out.
@@MarcoAntonio-xy6fu warm up is a waste. Athletes say that because they are taught to say that to be safe. It’s garbage. Another bullshit thing is “refrigerate after opening” you google too much and less researching.
@@crespoopserc I’ve have been researching for this kind of stuff, one source is dr Stuart McGill who specializes in back pain and one of the things he emphasizes a lot is the McGill big 3 which are warmup exercises focused on priming core stability, warmup is important before working out and the fact that you only give an opinion without backing it up shows how little you know about the topic.
@@Business_Insider14 He didn't say run 800m. He said to run 800m repeats speedwork, so running fast multiple 800m, for a beginner guy, on his 5th day. That's very hard for someone to do properly on his 5th day, not walking, not jogging.
You can do it at whatever speed you like so it's not extreme. Of course, you can adjust the workout plan to what works to you. This guy is just giving a workout template
@@JAfonsoNunesMartins10 It’s not really sad, I went for my first run tonight and could only run for 10 minutes yet I have literally fought for half my life and am a lifeguard. What’s sad is not improving and insulting people who try to improve.
WOULD NOT ADVISE FOR BEGINNERS. True beginners would need to start with a run/walk series (15 minutes total aerobic work, run 1 minute walk 2 minutes for 5 sets for example.) Definitely no repeats in the first week and no 45 minute long run. Even with high school or collegiate athletes just getting back this would be problematic. Health and sustainability matters if you want consistency.
@@smortypot High School athletes already have base fitness and have their youth. Just because you can handle this doesn't mean it is the ideal plan for beginners.
@@igloozoo3771 yeah I completely agree I came back during the winter for my to get ready for track after XC and I ran 6 the first day and 7 the next at like 7:25 pace. I’m gonna miss being able to do that above all else when i’m not in this condition
@@smortypot Easy miles in the summer before Frosh year of HS allowed me to run a sub 25 4 miler with just 2 months of easy miles. Two years later was able to run sub 23 4 miler just in practice time trials and a 17:03 5K. People greatly underestimate the benefits of consistent easy long runs.
I can confirm😂. I was actually quite active but running was never my thing, until I got into it and started training. Even with backround of sports, I did a routine quite similar to this actually when I got ”back” to running after some years. And I did end up getting injured and needing physio 😅. This rotuinen doesn’t take into consideratio that there is no supportove training for tecnique to support not getting injured.
You need to get in touch with this guy! The amount of business he could send your way. A collab. "Week 1: Follow this plan." "Week 2: How to find a great physiotherapist." Lmao
😂😂😂 True. I didn't do anything close to his routine when I started out, I used C25k but I still got shin splints which I still battle now even almost a year later. Lots of money and physio later I'm very fit and love running but would NEVER recommend this routine to a beginner.
@Andy Carias nah you're "running" at a speed walk pace. Just focus on fast short steps, then it'll help build you base. If you're a beginner ima guess you'll run even slower, like 9 min per km pace. No idea what that is in min per miles. Xd
Anyone who's done a couch to 5k knows that the first few times you run, you get winded after 2 minutes It took me several months to get to 40 minutes, and I'm still struggling to maintain it If you actually want to start running, use a couch to 5k app and go as slow as you need
It took me 10 weeks to go from sedentary (never overweight though) to running a 5K in 30:58 under Nike’s 5K plan However note that I could just about barely run a 9 min mile in the first week itself
don’t follow this plan, it’s not beginner friendly whatsoever. if you struggle to run for a mile, “run-walking”, or running, (at a comfortable pace), for a couple minutes then walk for another few minutes can be a more beginner friendly approach to start running. also, instead of “speed work” or a long run, try to incorporate other variations of aerobic training such as jump-rope, rowing, HIIT, and assault biking to avoid physical and mental fatigue.
Was thinking this. When I was truly a beginner last year, I was obese and could only run 8 mins before having to stop. It took me a few weeks before I could even run 30 mins. And I could only run like twice in my very first week and I could barely walk the day after my first run. No way could I have run 5 days in that first week. Need to build up more gradually
depends on your definition on beginner, this would be easily doable for someone who just walks around a decent amount for their job, and isn’t morbidly obese.
Running for beginners and Running to lose weight bc of obesity are two different things. Wouldnt even recommend running for people with obesity, to much weight for your knees. More than likely these are for regular body type or just above average weight people trying to get back into shape.
I mean, if you can’t jog at any pace, no matter how slow, for 15 minutes that is really really bad. However, 800 repeats on day 5 is insane. 800 repeats are imo one of the hardest running exercises
Do not follow this plan if you are a true beginner. I’ve been running since I was grade school (now in my 3rd year of college)…whenever I start back up running after taking a break for awhile, I’ll oftentimes only do one or two runs for the first week and then see how my body feels. The only thing he got right is to not worry about how far you can go or your pace when getting started. Just do what feels comfortable (as comfortable as it can be) and go from there
Don't listen to this guy, it's a great way to get injured in your first week. Take it step by step. 5 mins, 7 mins, 9 mins, 12 mins, etc. Build you aerobic base and your legs/shins need to get used to the shock absorption of pounding into the pavement. Increase distance and time gradually
No kidding... All these dudes give such shit advice. Just stick to posting your workouts or whatever other "day in the life blah blah" shit and leave the beginner stuff to coaches. I think it's because these guys have no idea what beginner actually entails. I used to try to help my beginner friends start before I realized the average Joe is shit at running and would be better off just doing couch to 5 k.
@@miguel581 it means you run 800 meters (half a mile or two laps around a standard track), then rest for a minute (or two minutes or one walk/jog lap), then run another 800 meters, then rest, run, rest, etc.
@@miguel581if you dont know what a repeat is, the answer is 0. FYI, 99% of marathon training plans have at most 1 speed repeats per week. Having 3 is a guarantee to injury within weeks. If you are starting out, get a c25k plan and follow that.
I couldn't have done that when I was a couch potato. I couldn't even run more than a minute without feeling like I'm gonna die. I used C25K, and in the first week I would run for 1 minute and rest for 2 minutes, even that was very difficult but that's how I built the endurance and strength to run 20 minutes
Exactly. Maybe a 2 minute walk followed by a 1 minute jog and repeat a few times, then next session, try lower the walk times and/or increase the jog time. Just going out the door and running as long as you can first time is a recipe for injuries
You can do it, but people don’t run or jog at the right speed, you need to be at a pace where you can maintain a conversation easily, that may be 5kph or 15kph depending on where you start, but slower for longer is the way to go
I (M24,5'7 54kg) started running for first time in my life . I got tired in 1 minute. How to fix this? My goal is to run 5km in 20 mins. It looks impossible for me
I was in cross country age 7 - 12, but couldn't have pulled this off at 14, despite being pretty active with regular skating. This is more like a "get back into athletics after taking the summer off".
Bro…when I first started running, just a minute and a half interval runs were hard to do. Some people have to start from the ground up. I can now run a 5k with 24:22 as my PB. Looking now to shave that time and start training for 10K!
No please don’t be doing speed work your first week of running, you want to take the first 8 weeks to build that aerobic base, 3 days is not enough. First 8 weeks stay in your zone 2-3 HR zones (run slow be able to talk while running) even walk if it’s getting to high. Once you can consistently hold long runs in those zones then you can start doing your speed work. If you start overreaching early you’ll duck up your whole aerobic base system
@@Username39091 Couch to 5k is a good one. lots of free plans out there. Emphasis on starting 'slow'. Not this! Absolute beginners should be walking a lot interspaced with gentle jogging for a few minutes if possible.
Common 800-meter repeats your first week running! Most people when first getting into running can only run for 30 seconds to a minute before they feel like they are going to die. 30 seconds to 1 min then walk for two min then repeat for 20min total. Do this three times in the first week. then over time slowly increase the time you can run and lessen the walk brakes.
My basic plan (HS intermediate XCTF): Monday: Long (45-60 minutes) Tuesday: Workout (speed, repeats, etc.) Wednesday: Recovery (30min jog/off) Thursday: Long Friday: Workout Saturday: Recovery Sunday: off I’m starting to experiment with this more, this is what our XC coach generally has us do. More speed based during track obviously.
Running 5 days a week as a beginner is nuts. Also: 5x800m repeats is crazy in your first week of running. Follow this plan if you want to get injured quickly and put off running forever.
First time I started getting into running, I was doing great and building my endurance but by the second or third week I really screwed up my knee and it took a couple months to heal fully. That’s when I learned that you can’t just go from not running to running almost everyday 🥲 so I’ve been told to start 1-2 times a week and ease into it. 🤷🏽♀️
best way to start running for beginners from experience is just to 30min almost everyday. Go as slow as you want, run walk, whatever, but complete 30min. no need to think about distance or speed. Build the base first. Slowly you’ll be able to run for 30min, and over time your speed will increase. Then you can start thinking about adding a long run, or start training according to pace. But it’s not necessary. Just run consistently is more than enough for most people.
As someone who is 3 weeks into an actual running plan for beginners. This plan isn't beginner friendly at all. After day 2 of this plan, I would be sore af and unlikely to continue this plan. This plan comes off like it was made by someone who has been running for so long that they have forgotten what beginners are reasonably, and consistently capable of when they begin running.
Just run 20 minutes a day for 3 to 5 days per week, then do it again for 2 more weeks. Then do these drills and increase your time to 30 minutes slowly
This is definitely not for beginners. All these know it alls don’t know what they talking about. This is for advanced people. A beginner can not do 4 sets of 800 meter runs/sprints. That’s literally a half a mile 4 times for a beginner…
I’m a fan of mileage. It’s very “go at your own pace”. I feel like if someone is not acclimated to running yet, have a 1-2 mile goal and running part of it in intervals intermixed with walking is a great way to start off. A lot of people will be able to jog a mile without walking by the end of the week, and it makes what seems like a daunting task really approachable.
Realistic Beginner Running routine: Day 1-10: Start with 5 mins runs, gradually building upto 10-12 mims if you can. Stretch your muscles and exercise your knee joints etc everyday before running. Rest once every 3-4 days as it suits you. If you grasp for breath.. fine, just walk for 2-3 mins, then resume running again. That's fine! Day 10-20: Time to correct your form. make sure you don't land on heels. Land flat on your feet, else you will develop knee pain in your 50s. Run slow. Gradually build upto 20 mins if you can, else 10-15 mins is also okay. Most important is to put on your shoes and hit the track and run for at least 5 mins everyday. After 30 days: Target 30 mins. Forget about speed in 1st month, just focus on consistency. Focus on speed on 2-3 rd month. Even slow running for 30 mins everyday will change your life. Cheers! 😊
Yes ridiculous. If someone hasn’t been exercising they can’t just go out and run 15-20 min with out stopping. And for sure Not 45 min by the end of the week. .
Thats not for beginner. If want to start running start walking for a couple of months. Then run and walk for sone minutes. After a couple of months start running only.
😂💀 This is my end goal to be able to run that long without walking. I’ve been building my endurance this last month and still can maybe only run 4 minutes and I’m dead. Thats ok though… still walking and moving my body.
Definitely don't run every day starting out. Start out with 2 or 3 runs a week. Run slow and walk when you're heart rate gets high. Try to aim for zone 2 heart rate.
Don’t follow this plan unless you want to get yourself injured. This is way too much load and stress on the bones and other structures for a beginner. Walk and run program is the best with strength training 2 a week. Also - gate analysis is a must for any runner to make sure they can run safely and injury free.
lol what you just outlined takes months to truly accomplish! There's no rush in this, your body isn't going anywhere Honestly, most people who are completely new probably won't be able to go more than 5mins in their first week (I know I couldn't) But as long as you don't stop, you gradually begin to increase the duration until you reach a level where you hit your second wind (for me, thats around the 30 - 35minute mark) Give yourself time people, its no competition! It took me about 9-months to hit 30mins on a threadmill (jogging at 8km/h) and about a year to do so on the ground -- yeah, yeah I know it's weird, for some reason running on the ground isn't quite the same as running on a threadmill lol, but you get similar results so it's no biggie. If you rush things, your ankles won't be very happy with you long-term. Speaking from experience. Nowadays, I consistently do 30 - 40mins (4km - 5.4km) Monday's - Friday's. I'm about 2-years in. Let's go people!
Couch to 5K - an eight week programme of three runs a week plus some extra other exercise you build in, which goes from run 1 minute - walk 2 - repeat repeat etc in week one, to running a 30m 5k in week 8. I loved it - from a very inactive start (lots of walking everywhere but little other exercise) it was a proper challenge each week - tough but achievable.
Love your videos but this isn’t very good advice for beginners. This much running for a beginner can cause an injury, especially 800m repeats. A beginner should probably just stick to jogging only for a few weeks before they start 800m repeats
As a beginner I walk 2 mins then 1 min jog, for 3 rounds then 1:30 min walk then 1:30 min jog for another 3 rounds then decrease the walking min til 1 minute and the jog minute reaches 2 minutes.
I genuinely don’t think this guy meant to make a “bad” video, as it was only perceived that way due to his perspective. He sees a beginner as someone who’s probably young and around his age, who’s also likely more fit than the average person.
Its jogging not running there is a difference jogging and running jog means just to run slowly like you can catch your breath and just slowly move running is just doing it boom yk?
NEVER DO REPEATS AS A BEGINNERS. ypur main focus going from, lets say couch to 5k, is building endurance-not speed. Speed work comes after the ability to run At least a 5k non stop. You go from “couch to intervals” in 3 days your gonna rip something. The best thing to do is ignore influencers terrible advice and go online and find a planing plan catered to your ability level.
I think this isn’t for everyone. I’m on the obese side. I had a diet and fitness coach before, and one of my goals was to be able to run more. His plan was for me to run basically until I hit that wall where I basically couldn’t breathe, which was like less than a quarter of a mile. Then the same on the next run, and then the next one. I had three runs in a week each week. After about the first week, running a mile was pretty easy. Then we increased it to as far as I could go. It worked out a little too that when I stopped running, I still had to walk back, so that was a little bit of motivation to keep running. I think maybe after the second or third week, I was able to consistently run a 5k 3x a week. I wanted to keep pushing, but I started having knee pain, so I regressed. I think the point of this all is that running will be just like lifting weights, obviously. The first few days will be rough, but you’re not going to be going 20 minutes on your first days sometimes. You’ll keep progressing to the point where your lungs are in better shape, as well as legs, and really all the muscles involved with running.
@@johnsoapmactavish9921 Yup, obviously this man is making this video for the views. Unfortunately, there will be someone that will believe this, but won’t know much about a good diet, hydration, and maybe even great running form. I don’t think the big problem is distance, but rather the endurance. Some people might be better off trying for a walk to begin with or cycling, as these could be easier on joints and delay that fatigue.
BRO This is beginner for someone who is already incredibly active but is new to RUNNING. This is not beginner for people who are complete beginners. Please specify!
Legit the worst advice psossible. You dont build your aerobic foundation by 15 to 20 Minute runs. When you are untrained, you reach the aerobic energy state after like 12-14 min, and 10 min dont do anything whatsoever. The only thing you train by runs like this are your leg and butt muscles. Running 3 days in a row also doesnt make any sense at all since you will have two nice and sore legs after your first run. You should wait until your legs feel completely normal again to prevent injuries and achieve the best training effect. 800m Intervals is way too much for a beginner. Its not only too early but the intervals are way to long. Running 45 min right the day after a your speed workout is completely mental. The only thing you get from this are some nice injuries... Please people dont listen to these people. Get yourself some professional advice.
When I started I ran 3 times a week for 30 minutes and I got shin splints, I couldn't run for a month! I would suggest you to start walking/running at a slow pace and progresse gradually, especially if you go from couch to running.. Now I run 40-50 minutes without any problem but it took me 3-4 months of regular runs.
I run from time to time but not weekly - This week I did two 4k runs and today (just now) I did a 8.4k run. I have to say you really inspired me bro and that heel lock really saved me from blisters.. Anyway Happy running’
I run cross country for My high school, and I would say this is a very good beginner week, unlike a lot of the comments. However, it is dépendant on body type. Bigger people obviously can’t do this, but more athletic type people definitely can as beginners
Here's my take as an overweight person who jogs - Start off with walking for a month, walk 2 miles per day 5 days per week, it should take roughly 30-35 minutes depending on your fitness level or slightly longer. In your second month start alternating between jogging and walking, jog 100 metres and walk 100 metres for a distance of 2 miles again. In month three jog continuously for 1 mile at a comfortable pace and then walk back for your second mile at a brisk pace. In month four jog 1.5 miles and then walk back at a brisk pace for your return 1.5 mile. Slow and steady is key. We are trying to build up our endurance and fitness level and avoid long term injuries. As you lose weight you will find that jogging becomes easier as you become lighter. Do not jog straight away, no matter what anyone says. Start with walking.
Who are these people telling beginners what to do? This is totally wrong, this is the first step to wrecking weak achillies and probably tight hips flexes and don't get me started on knees that require building up slowly
