Three Keys to a Successful Running Program

By Ed Shephard

If you want to begin running and keep running, then you need to get off to a good start.  If you get off to a good start, it’s more likely that your experience will be enjoyable and injury free, rather than frustrating and injury filled.  If you have a good first month, you’ll find that you are motivated to continue running.  Three keys to starting and sustaining a running program are:  being patient, getting adequate rest & recovery, and practicing moderation.

Patience is one of the most important attributes any runner, novice or veteran, can possess.  You need to remember that you didn’t get out of shape in one day and you won’t get back in shape in one day.   Even after you have been running for a while, you’ll need to remind yourself that improvement will come from maintaining a consistent level of running. Getting caught in cycles of overtraining, injury, and time off is no way to either improve or enjoy running. 

To maintain a consistent level of running that will keep you injury free and and experiencing steady improvement, you’ll need to allow your body to get adequate rest and recovery between runs.  Improvement comes from repeated cycles of training and recovery, not just the training.  Think of training as pushing down on a diving board and rest & recovery letting the board spring up.  Too much training, without rest, is like continually push the diving board down without ever letting it spring back up.  Eventually, the board breaks(you get hurt). The biggest mistake runners make is trying to do too much too soon, or making big increases in mileage that their bodies aren’t ready to handle. You need to remember that your body’s cardiovascular system will adapt to training more rapidly than your muscles, ligaments, tendons, and bones.

This difference in how quickly different parts of your body adapt to running can lead to issues with your legs.  Your recent increases in training might not be tiring you out and you might not even notice anything with your legs until things like shin splints, tendonitis, or stress fractures suddenly appear. In the long run (no pun intended) you will be healthier and more likely to still be running, if you error on the side of doing too little rather than too much running.  This is particularly true when you are beginning to run, or are returning to running after a long break.  It is much wiser to do one less mile, go a little slower, or take a day off than risk getting hurt.  The cost of losing an extended period of time to injury will be much greater than the benefit from squeezing in some running that you should have skipped. 

Every runner is unique and every runner must exercise good judgement in answering three questions about their training: how far, how fast, and how often.  The answers to these questions depend upon your current level of fitness and how your body responds to training.  The toughest part of starting and maintaining a running program is making it through the first month. By being patient, getting adequate rest & recovery, and training at a moderate, but consistent level will make it much more likely that you’ll have a good experience with running and be on your way to becoming a lifelong runner. 

Ed Shepherd finishing the DC Marathon

About Ed Shephard:

Ed "Shep" Shephard is an accomplished runner and Cross Country/Track Coach. Shep was inducted into Westminster's Athletic Hall of Fame for his accomplishments in Cross Country and Track including setting records in the 1500, 5000 and 10,000-meter runs. 

Shep has a passion for running, and has coached many runners to successful running careers in high school and beyond. He has coached multiple cross country runners and track athletes, from sprinters to jumpers, to the top 10 at States. 

Shep has successfully competed in races of all distances and is a fountain of knowledge in all things running related. He was the first coach Jesse Bender ever ran for, and they continue to run together. He is the person the Benders turn to for running advice. 

Running for Beginners

Hi Everyone! 

It is time for a new year, and for many of us that means starting new challenges and embracing new fitness goals. 

If one of your fitness goals involves starting a running program this article is for you!

Getting started with running can seem intimidating, but you can do it. The beautiful thing about running is that it doesn't take long to see improvement. Still not sure? Check out my article Running Made Me Cry...How I Became a Runner.

If you are brand new to running the first step is to build your endurance. This can be done by alternating walking and running. If you are already able to run continuously for 20 minutes you can skip ahead to Beginner Running Series 2. 

Beginner Running Series 1: Each Workout can be repeated 3-4X per week. Non-Running Days can be used as rest, walking, or cross training days. Get a minimum of 2 days of total rest per week.

Workout Week 1: 
Walk 2 minutes, Run 1 minute. Repeat this sequence 7 times for a total time of 21 minutes.  (3-4X this week)

Workout Week 2: 
Walk 1.5 Minutes, Run 1.5 Minutes. Repeat 7 times for a total of 21 minutes. (3-4X this week)

Workout Week 3:
Walk 1 Minute, Run 2 Minutes. Repeat 7 times for a total of 21 minutes. (3-4X this week)

Workout Week 4: 
Walk 1 Minute, Run 5 Minutes. Repeat 4 times for a total of 24 minutes. (2-3X this week)
Walk 5 Minutes, Run 10 Minutes, Walk 5 Minutes. Total Time: 20 Minutes. (1X this week)

Workout Week 5: 
Walk 1 Minute, Run 10 Minutes. Repeat 2 times for a total of 22 minutes. (repeat 2X this week)
Walk 1 Minute, Run 5 Minutes. Repeat 4 times for a total of 24 minutes. (1X this week)
Walk 3 Minutes, Run 15 Minutes, Walk 3 Minutes. Total Time: 21 Minutes. (1-2X this week)

Workout Week 6: 
Walk 3 Minutes, Run 15 Minutes, Walk 3 Minutes. Total Time: 21 Minutes. (repeat 2-3X this week)
Brisk 5 Minute Walk, Run 20 Minutes, 5 Minute Cool Down. Total Time: 30 Minutes.

It is important to note when running you should be moving at a pace that you can maintain a conversation at. When you are just starting a program you don't need to include speed work or sprinting. This will come later when you are ready for a new challenge. 

Beginner Running Series 2: 
At anytime during this series you can modify the routine by selecting a workout from one of the previous weeks to decrease the intensity and allow your body proper recovery time if you are experiencing increased fatigue or difficulty completing the workouts.

Workout Week 1: 
Brisk 5 Minute Walk, Run 20 Minutes, 5 Minute Cool Down. Total Time: 30 Minutes. (3-4X this week)

Workout Week 2: 
Brisk 5 Minute Walk, Run 25 Minutes, 5 Minute Cool Down. Total Time: 35 Minutes. (3-4X this week)

Workout Week 3: 
Brisk 5 Minute Walk, Run 30 Minutes, 5 Minute Cool Down. Total Time: 40 Minutes. (3-4X this week)

Workout Week 4: 
Brisk 5 Minute Walk, Run 25 Minutes, 5 Minute Cool Down. Total Time: 35 Minutes (1-2X)
Run 3 Miles or 30 Minutes. (1-2X)

Workout Week 5:
-Run 3 Miles or 30 Minutes. (1-2X)
-Brisk 5 Minute Walk, Run 20 Minutes, 5 Minute Cool Down. Total Time: 30 Minutes (1-2X)
-Run 3.5 Miles or 35 Minutes

Workout Week 6:

-Run 3 Miles or 30 Minutes. (Repeat 2X this week)
-Brisk 5 Minute Walk, Run 20 Minutes, 5 Minute Cool Down. Total Time: 30 Minutes (1X)
-Run 4 Miles or 40 Minutes

*You are now ready for a new challenge! How about signing up for a 5K?