If you’re a beginner runner, the thought of starting to run can be daunting. How do you get started? What do you need to know? And how do you make sure you don’t injure yourself? This running challenge for a beginner girl is exactly what you need!
Beginner tips
Here are some tips to help you get started on the right foot.
Start slowly and build up gradually
If you’re new to running, it’s important to start slowly and gradually build up your mileage. If you try to do too much too soon, you’re more likely to get injured. A good rule of thumb is to add no more than 10% to your weekly mileage each week.
Get fitted for the right shoes
One of the most important things for a beginner runner is to make sure you’re wearing the right shoes. Heel pain is one of the most common syndromes in beginners and it vastly depends on the shoes you pick.
Visit a local running store and get fitted by a professional. They’ll help you find the right shoe for your foot type and running style.
Join a running group or find a running buddy
Running can be more fun (and motivating) if you do it with others. Join a local running group or find a friend who likes to run. This will help you stay accountable and on track with your running goals.
Set realistic goals
When you’re first starting out, it’s important to set realistic goals. Don’t try to do too much too soon. Rather, focus on gradually improving your running mileage and pace over time.
Be patient
Remember that Rome wasn’t built in a day. It takes time and patience to build up your running mileage and speed. Don’t get discouraged if you don’t see results immediately. Just keep at it and eventually you’ll reach your goals.
Strength Training for Runners
Running, endurance and condition is important, but so is strength training to keep your body balanced and healthy. Incorporating some basic strength-training moves a few times a week will help you stay fit and improve your running economy.
One of the most important things to remember when strength training for runners is to focus on exercises that target the muscles used in running. These include the quads, hamstrings, glutes, and core.
For example, squats and lunges are great exercises for runners because they target the quads, which are responsible for propelling you forward when you run. Similarly, exercises like deadlifts and bridges target the hamstrings and glutes, which help to power your strides.
And finally, core exercises like planks and Russian twists help to stabilize your body when you run, preventing injuries and improving your running form.
So if you want to get the most out of your running workouts, be sure to add some strength-training moves to your routine. You’ll see the difference it makes.
Running Challenges for Beginners
If you’re just getting started with running, it can be tough to know where to start. That’s why we’ve put together this list of beginner-friendly running challenge for a beginner girl.
Whether you’re looking to improve your fitness, lose weight or just get out and explore your local area, these challenges are a great way to get started.
And, to help you get the most out of your running, we’ve included some strength training tips and mandatory stretching. Trust us, these will make a big difference in how you feel after your runs!
1. The 5k Challenge
This challenge is perfect for beginners who want to improve their fitness and lose weight. The goal is simple: run 5 kilometers (3.1 miles) in one go.
To help you complete the challenge, we recommend following a training plan like this one. Start by running for 20 minutes 3 times per week. Slowly increase your mileage and running time until you’re able to run 5 kilometers non-stop.
- Day 1: run for 20 minutes
- Day 2: rest or cross-train
- Day 3: run for 20 minutes
- Day 4: rest or cross-train
- Day 5: run for 25 minutes
- Day 6: rest or cross-train
- Day 7: run a 5k race or time yourself running 5 kilometers
Resting is equally important as running when you’re training for a 5k with this running challenge for a beginner girl. Make sure to listen to your body and take breaks when you need them.
Mandatory Stretches After Each Running Session:
Quad Stretch: Stand up straight and hold on to something for balance if needed. Bend your right knee and bring your heel toward your butt. Grab your ankle with your right hand and pull it gently toward your glutes. You should feel a stretch in the front of your thigh. Hold this position for 30 seconds, then repeat on the other side.
Hamstring Stretch: Sit on the ground with your legs straight in front of you. Reach for your toes, keeping your back as straight as possible. You should feel a stretch in the back of your thighs. Hold this position for 30 seconds, then repeat on the other side.
Hip Flexor Stretch: Kneel on your left knee and place your right foot in front of you, with the heel on the ground. Keeping your back straight, lean forward into your right hip until you feel a stretch in the front of your left thigh. Hold this position for 30 seconds, then repeat on the other side.
2. Lightweight 30 Days 5k Running Challenge
If you’re unable to increase your running time for 5 minutes each day, or you’re just starting out and can run for 2 minutes only, then this running challenge for a beginner girl is a month-long run for you:
First week:
The first week consists of strength training to supplement your running. Perform each exercise for 30 seconds with little to no rest in between.
Complete 2-3 sets of the following exercises, resting for 1-2 minutes between sets:
- Bodyweight Squats
- Push-ups
- Lunges (alternating legs)
- Plank
- Crunches
Stretch your legs after each workout!
Second week:
- Day 1: run for 2 minutes, then walk for 3 minutes. Repeat this 5 times.
- Day 2: cross-train for 20 minutes
- Day 3: run for 4 minutes, then walk for 3 minutes. Repeat this 4 times.
- Day 4: cross-train for 20 minutes
- Day 5: run for 6 minutes, then walk for 3 minutes. Repeat this 3 times.
- Day 6: cross-train for 20 minutes
- Day 7: run for 8 minutes, then walk for 3 minutes. Repeat this 2 times.
Incorporate almost the same strength training in your 2nd week, with slight increase in repetitions – Complete 3-4 sets of the following exercises, resting for 1-2 minutes between sets:
- Bodyweight Squats
- Push-ups
- Lunges (alternating legs)
- Plank
- Crunches
Third week:
- Day 1: run for 10 minutes, then walk for 3 minutes. Repeat this 2 times.
- Day 2: cross-train for 20 minutes
- Day 3: run for 12 minutes, then walk for 1 minute. Repeat this 2 times.
- Day 4: cross-train for 20 minutes
- Day 5: run for 14 minutes.
- Day 6: cross-train for 20 minutes
- Day 7: run for 16 minutes.
Fourth week: taper
- Day 1: run for 18 minutes.
- Day 2: cross-train for 20 minutes
- Day 3: run for 16 minutes.
- Day 4: cross-train for 20 minutes
- Day 5: run for 14 minutes.
- Day 6: cross-train for 20 minutes
- Day 7: race day!
The Benefits of Regular Running
The benefits of running are many and varied. Running can help you lose weight, get in shape, improve your heart health, and more. But did you know that running can also help improve your mental health?
Running releases endorphins, which have been shown to boost mood and fight depression. So if you’re feeling down, go for a run! It may just make you feel better.
Running can also help improve your memory and cognitive function. A recent study showed that runners performed better on tests of memory and attention than non-runners. So if you want to keep your mind sharp as you age, start running!
Stay motivated to keep running by setting goals and tracking your progress. Running should be enjoyable so find ways to make it work for you.
Need some help motivating yourself or a friend to get started? Try getting some of these running essentials to get you going!
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