8-Week Beginner Run-Walk Program for Building Endurance

This 8-Week Beginner Run-Walk Program is tailored for individuals new to running or looking to get back into running after a hiatus. The plan starts with a balanced mix of walking and running, gradually shifting the balance towards more running over the course of eight weeks. Incorporating cross-training and rest days is crucial to enhance overall fitness while minimizing the risk of injury. By the end of the program, you will have built a solid foundation of running endurance, paving the way for more challenging workouts or races in the future.

Strengthening Your Core for Running: A Guide to Effective Exercises

While a toned six-pack might be aesthetically pleasing, its direct impact on running performance is often overstated. However, a strong core plays a crucial role in stabilizing your torso, maintaining proper posture, and transferring power during your runs. This helps improve efficiency, reduce injury risk, and ultimately enhance your running experience.

Here are some effective abdominal exercises for runners, focusing on different aspects of core strength:

Anti-rotation/Stability:

• Dead Bug: Lie on your back with arms and legs extended. Slowly lower one arm and opposite leg simultaneously, keeping your core engaged and avoiding arching your back. Repeat with the other side.

• Side Plank: Prop yourself up on your forearm and elbow, forming a straight line from head to heels. Hold for 30 seconds per side, engaging your core to prevent twisting.

• Hollow Hold: Lie on your back with arms and legs slightly lifted off the ground. Engage your core to maintain a slight arch in your back and hold for 30-60 seconds.
  

Rotation/Power transfer:

• Russian Twists: Sit on the ground with knees bent and feet flat. Lean back slightly and rotate your torso side-to-side, holding a medicine ball or weight for an added challenge.

• Bicycle Crunches: Lie on your back with hands behind your head. Bring one knee towards your chest while rotating your torso to touch the opposite elbow. Alternate sides with a smooth, controlled motion.

• Anti-Chop: Stand with feet shoulder-width apart, hold a weight in one hand at shoulder height. Rotate your torso and swing the weight down diagonally across your body, then bring it back up in a controlled arc. Repeat with the other side.
  

General strength/Endurance:

• Plank: Start in a push-up position on your forearms or hands. Maintain a straight line from head to heels, engaging your core throughout. Hold for 30-60 seconds or longer as tolerated.

• Bird Dog: Start on all fours with hands under shoulders and knees under hips. Extend one arm and opposite leg out straight, keeping your core engaged and back flat. Hold for a few seconds and repeat with the other side.
  

Remember:

• Focus on quality over quantity, performing each exercise with proper form to maximize effectiveness and minimize injury risk.

• Incorporate core exercises 2-3 times per week as part of your overall training routine.

• Listen to your body, adjust exercises based on your fitness level, and seek professional guidance if needed.
  

By incorporating these exercises into your training, you can build a strong core that supports your running, leading to better performance and a more enjoyable journey towards your running goals.

Week 1: Introduction to Run-Walk

• Monday: Rest day to start the week fresh.

• Tuesday: 20 mins - Alternate 1 min of jogging with 2 mins of walking.

• Wednesday: Core or Cross-train: Cycling or swimming at a moderate effort.

• Thursday: 20 mins - Repeat Tuesday's workout.

• Friday: Rest day.

• Saturday: 25 mins - Same as Tuesday.

• Sunday: Active recovery with a 30-minute brisk walk.