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March 12, 2021

Starting a Running Program? Try Our 4 Week Running Program for Beginners 

Starting a running program can seem like a daunting task. Luckily, Inspirada has plenty of parks and trails to choose from, making it easy to get outdoors and stay active. We’ve compiled a list of helpful tips to help you get started, along with the best running program for beginners. 

Tip #1: Pick a Trail That Suits You 

Sure, you can run just about anywhere, but if you’re focusing on cardioyou’ll want to make sure you’re in a safe area without distractions. Luckily, the Inspirada community has several parks with plenty of challenging trails for you to get your run on.   

  • Aventura Park– Located at Pavlio Drive and Via Firenze, Aventura is Inspirada’s largest park and offers something for everyone.  
  • Potenza Park – You’ll find Potenza Park at the corner of Via Firenze and Paladi AveThere are plenty of open grass areas to get in a quick run, with shaded ramadas to rest.  
  • Solista Park – Solista, located at Via Festiva and Via Firenze, offers large lawn areas on the north and south sides of the park, perfect for sprints and other activities. 
  • Capriola Park – Located at Del Terra Ave and Via ItaliaCapriola Park is perfect for athletes, nature lovers and the whole family. 
  • Attesa Park – Attesa is Inspirada’s newest park that sits just off Via Inspirada on Via Centro. Here, you’ll find plenty of open spaces to roam and be active. 

 

Tip #2Start Off Slow 

If you’re just starting out, it’s important not to overwork yourself. Start at leisurely pace when you begin your workoutRunning too hard can result in frustration, overexertion, pain or severe injuries. 

You’ll also want to break your running into intervals. If you begin to feel winded, take a break and allow plenty of time to recover. Remember, there’s no shame in walking until you rest long enough to pick up the pace again. As your stamina increases, you can start increasing your running intervals.  

For example, if you can run for three minutes straight before you get tired, try walking for a few minutes. Next time you run, try for four minutes. Eventually, you’ll get to the level you want to be. Focus on enjoying your run and don’t rush things!  

 

Tip #3Your Body Needs Time to Recover 

So, you had a great run, and you’re looking to get right back out there tomorrow. That’s a good attitude! But it’s probably best to wait a day before your next workout.  

When you’re just starting a running programyour body will begin to restructure its cardiovascular system. This is not a process you can rushAlso, the impact from your feet hitting the ground can be hard on your muscles and joints, so give yourself time to fully heal before stepping on the pavement again.  

 

Tip #4Don’t Forget CrossTraining  

Running is a unilateral movement, meaning you only train one area of your body when you run. When you do the same exercise every day, you can end up ignoring other areas of your body that help stabilize and support you 

Tremedy this, you’ll want to include workouts that strengthen your core, hips and glutes. Not only will you become a better runner, but you’ll also avoid injuries in the process. 

 

The Best Running Program for Beginners 

Starting a running program can be intimidating, but we’ve made it easy for you. Our four-week program is designed to help build running endurance for beginners so that you can tackle a full mile in no time. We’ve even included some crosstraining workouts to keep your core solid and prevent injuries that can slow your progressAnd best of all, you’ll be able to start this program at any of our five Inspirada parks. 

 

Week 1  

  • Day 1: Run 100 meters (1/16 mile), walk 300 meters; repeat 3 times (track equivalent: run 1/4 of a lap, walk 3/4 of a lap)  
  • Day 2: Rest or cross-train  
  • Day 3: Run 100m, walk 300m; repeat 3 times  
  • Day 4: Rest  
  • Day 5: Run 100m, walk 300m; repeat 3 times  
  • Day 6: Rest or cross-train  
  • Day 7: Rest  

  

Week 2  

  • Day 1: Run 200m, walk 200m; repeat 3 times (track equivalent: run 1/2 a lap, walk 1/2 of a lap)  
  • Day 2: Rest or cross-train  
  • Day 3: Run 200m, walk 200m; repeat 3 times  
  • Day 4: Rest  
  • Day 5: Run 200m, walk 200m; repeat 3 times  
  • Day 6: Rest or cross-train  
  • Day 7: Rest  

  

Week 3    

  • Day 1: Run 300m, walk 100m; repeat 3 times (track equivalent: run 3/4 a lap, walk 1/4 of a lap) 
  • Day 2: Rest or cross-train  
  • Day 3: Run 300m, walk 100m; repeat 3 times  
  • Day 4: Rest  
  • Day 5: Run 300m, walk 100m; repeat 3 times  
  • Day 6: Rest or cross-train  
  • Day 7: Rest  

  

Week 4  

  • Day 1: Run 800m (1/2 mile; track equivalent: 2 laps)  
  • Day 2: Rest or cross-train  
  • Day 3: Run 1200m (3/4 mile; track equivalent: 3 laps)  
  • Day 4: Rest  
  • Day 5: Run 1 mile (track equivalent: 4 laps)  
  • Day 6: Rest or cross-train  
  • Day 7: Rest  

 

CrossTraining:   

  • 1 min plank  
  • 2 min side plank (1min each side)  
  • 2 mins squats  
  • 2 mins lunges (1 min each side)  
  • 2 mins calf raises  
  • 1 min press-ups 

 

The Inspirada community is the perfect place to live, work and play. Are you looking for a new home in the West Henderson area where you can start a running program? Explore Inspirada’s inventory of new homes to find the perfect spot to get outdoors and be active! 

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