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Let’s Make a Running Plan Together! Your First Three Months

Alright, we’re really going to start now. Let’s take away your doubts and create a plan so you have no excuse not to succeed! No more delays. Here’s a clear plan to get you started. But before you begin, it’s important to stay consistent. Additionally, a good schedule will keep you on track. Simple, right? So lets download Run Trainer for iOS and dive in.

1. Choose Set Days

Block three fixed days per week in your calendar. These days are sacred. Running will become a regular part of your routine, no matter what else happens. Moreover, having a specific time helps keep you accountable. Stick to it, no matter how busy you are. Even a short session is better than nothing. After all, it’s about building the habit, not the duration.

2. Warm-Up and Cool-Down

No warm-up, no success. Look up a few stretching exercises that prepare your muscles for the effort. Spend at least 5 minutes on a proper warm-up before you run and finish every session with a cool-down. This reduces the risk of injury and also ensures your body recovers faster.

3. Set a Clear Goal

Set a goal like completing a 5K within three months. Use a running app like Run Trainer to follow a schedule specifically designed for beginners. With clear goals, your training becomes measurable. Moreover, seeing progress step by step is incredibly motivating.

Without a goal, you’re just running aimlessly. Choose a realistic goal you can achieve within three months. Maybe it’s running 5 kilometers without stopping or hitting a specific time. Break this down into at least five smaller goals. Each goal you achieve gives you a motivational boost.

4. Reward Yourself

No victory is complete without a reward. Small milestones deserve small rewards: a delicious meal, a guilt-free movie night, or a new playlist for your runs. For your big goal, go all out. That could mean a new pair of running shoes, dinner at your favorite restaurant, or something else you’ve been looking forward to. But only if you truly achieve it. No concessions.

5. Focus on Consistency

You don’t need to set a personal record every time. The most important thing is to show up and keep practicing. This not only builds stamina but also discipline. Of course, the goal is to complete your next training, but life doesn’t always align with our plans. Still, even if you only run for 10 minutes, it’s better than nothing. Consistency is the key to success. No excuses.

Extra Tips to Get You Started

• Use Run Trainer: This running app has everything you need to get started, from start-to-run schedules to progress tracking. Run Trainer is the ideal running app for beginners, featuring 5K training plans and start-to-run programs. Perfect for anyone looking to start running effectively.
• Invest in Good Shoes: Bad shoes mean pain and injuries. Visit a specialty store and get expert advice.
• Find a Running Buddy: Running with someone else keeps you motivated. After all, you don’t want to be the one who cancels.
• Be Patient: Results don’t come immediately. Trust the process and keep going.
• Listen to Your Body: Pain is a signal. Don’t push yourself too hard and take rest when needed.

Start Now!

You now have everything you need to get started. No more procrastination, no excuses. Lace up your shoes, take your first steps, and begin your journey. You’ve got this. But only if you really want it.