How to create a running training plan?

Last update: 2023-01-28

Running or any other sport, when taken for the first time, is not easy. The trickiest steps are the first steps. Once you have overcome the hardship encountered, things will go much more smoothly and sustainably.

Running for years has been a popular activity. It applies to many people of all age ranges. This is an easy way to enhance not only your appearance but also your health conditions. Nonetheless, just like other tasks, running needs a long-term strategy. When the plan comes into the scene, you are more likely to reach your goals faster and more easily. In the upcoming lines, you can take some of our advice as references to begin a running training plan.

Why do we need a running plan?

How to create a running training plan?

Running is a common sport these days. It is cheap, tool-free, and flexible. You can do it at almost every point of the day, as long as it suits your daily schedule. Besides, we don't have to spend hours running to get fit. 20 to 30 minutes a day is enough for either a beginner or an experienced person. However, you should not run without a training plan. Some problems you may face when running without a plan can be a lack of motivation, giving up, and incompatibility. These issues occur to newbies as an everyday story.

Plans help us identify which tasks need prioritizing and vice versa. Urgent and important tasks have to be fulfilled first, then go the others. Plans or strategies recognize your aim clearly and set out a suitable timeline. In running, you cannot reach your target immediately. It is impossible to get in shape or lose ten pounds in 1 week. Good things take time. The smart we work, the faster we get to our destination.

A running plan also supports you in terms of mentality. Crystal-clear goals promote stronger motivation. Meanwhile, motivation and patience are the two primary factors getting you to the finishing lines. Thus, why don't we build a compatible running strategy for our timetable and physical strength?

What do we need to start running?

How to create a running training plan?

As aforementioned, running does not require any special tool. Speaking of preparation, you need to have a good-quality pair of shoes. Numerous providers are now releasing their products on the marketplace. Hence, this should not be an issue for you. If you barely have time to shop offline, an online purchase is recommendable.

In addition to shoes, you should wear comfortable clothes when running. It is not a must that you wear sporty items. What you consider comfortable for movements to you should work well on running. If you are looking for sporty clothes to wear when running, brands such as Adidas and Nike are always available online and offline for shopping.

Next, running compression socks are advisable. They help to promote blood flow and decrease the chances of injuries or swelling. You will easily find these items online. They are affordable and a great source of support when running. Compression socks also contribute to the treatment of numerous diseases due to their ability to support blood flow, reduce pain and foot swelling. Compression socks for running are well ventilated. They are, no doubt, a handy assistant in sports.

How do I start a running training plan?

Setting up a running training plan may not be as difficult as you expect. We will guide you on how to set up a plan for beginner and comeback cases. The process of setting a plan is quick. The process for each group is almost alike from one another. You can follow our steps or adjust if needed. We promote that you figure out the best plan based on your mental and physical conditions.

For beginners

How to create a running training plan?

  • Setting up your goals: Goals are the foremost factor that needs clarification. The running process is similar to a journey. You can barely reach your destination if you have not drawn one. Goals must be practical and motivating at the same time. If it is too easy, you would not be satisfied after the process. If it is too challenging, you may give up in the middle. For instance, if you are trying to remain a fit and healthy body, your goal should focus on sustainability rather than figures. In other situations, if you want to lose weight, your goal should be losing three pounds in one month.
  • Making adjustments: Have the goals set up been compatible with your timetable and physical conditions? This is the point when you assess your physics and available time. Let's just say you wish to run eight miles a day, but you take up running for two days only. Your goal is not compatible. Lowering the goal at this point is advisable. Or on the opposite, you have been running for a while, and it's time to level up. Slowly turn your current running distance as five miles or 30 minutes into 6 miles or 36 minutes. A smart runner knows when to lower or level up his plan.
  • Days on and days off: we are now talking about the intensity. In our perspective, three to four days a week with 20 minutes per running is quite ideal for beginners. You can adjust this milestone depending on your conditions. Starting slow then speeding up for each running is recommended. A break is not bad in sport. Your body will need time to recover. Taking a matching period to break is better than exhausting your muscles. If you asked, the weekly challenge is a cool way to increase the intensity suitably
  • Combining strength workouts while running: running is a type of cardio. The cardio and muscular workouts should be combined to give the best result. As you run, try some squats or lunges to boost up the fitness progress.

For comeback cases

How to create a running training plan?

Comeback cases are similar to beginners at many points. However, there are fewer steps to follow as you have taken the run before. Here is the process:

  • Body conditions evaluation: As you just take a long break from running, your body conditions are not the same. Firstly, you need a physical assessment. From this assessment, you can determine how intense you can run and set up your goals more clearly.
  • Starting slow: to get your body used to running, starting slowly is recommendable. You can try walking first as a replacement. Then, you can level up and run slowly. It's your option to speed up afterward.

In this situation, the steps are quite the same as the beginners' process. However, you will adapt faster as you have taken running. Weekly challenges and style changes can be a great way to kick off. They may allow you to practice more effectively and suitably.


Whatever case you are in, motivation and patience are the keys to reaching your final destination. Running or doing any other sport is not about getting in shape or losing extreme weight. Running is to enhance your fitness as well. Strategy for running helps you get fit and upgrade your appearance faster. For beginners, it is almost a must to have plans. You will be more likely to know which rate of intensity is ideal or which style is applicable for you. One last note to remember is that everyone has their personal plan. It depends highly on your time, mentality, and physics to figure the perfect plan to follow.

Jessie Swift
Jessie Swift

"I'm Jessie, being an author for gearinstant, an office job? No, with internet, I can be a digital nomad everywhere, I enjoyed cycling, running whenever I can. I'd love to share my experience from the gears, useful tips and learned for everybody who have the same passion like me."

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