HOW TO START RUNNING...Free Beginner Running Plan + Running Tips

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What's up! We're talking how to start running without going too far, too fast - skimping on recovery and getting an injury. I've included a free beginner running plan for reference so you can build from 30 minutes of walking up to 30 minutes of continuous running. I hope this helps and I can't wait for you to start your running journey!
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VIDEOS MENTIONED:
RUNNING FOR WEIGHT LOSS • RUNNING FOR WEIGHT LOS...
RUNNING TO GET LEAN • RUNNING TO GET LEAN…Mu...
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RESOURCES:
www.ncbi.nlm.nih.gov/pmc/arti...
pubmed.ncbi.nlm.nih.gov/25010...
as well as information from my NASM-CPT and NASM-PES textbooks
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Electrolytes are not just for elite athletes - they’re for EVERYBODY because hydration is key to maintaining intensity. When you sweat, you’re not just losing water but minerals.
Who cares about minerals? Your muscles do.
Because minerals help control muscle contraction in the body. In order to move, your muscles must contract, but when our hydration gets outta whack - we can cramp, we lose steam, we can’t maintain intensity.
This is why I've partnered with LMNT to send you samples off their electrolytes for FREE - all you cover is the shipping!
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[@shamelesssheamis545]

I watched this, then ran. I’ve been hiking 5 miles every couple days, and walking on the treadmill. I watched this and decided to try to run, AND FOR THE FIRST TIME IN MY LIFE I ran a mile without stopping. It wasn’t fast. But it was steady. 14:35. I have a heart condition and asthma, but I’ve been getting myself healthy and in shape and this run let’s me know that even tho I’m still “fat”, I’m on my way. Thanks for this.

[@shamelesssheamis545]

I wanna add that the tempo of my jog, is almost comical, but I started moving faster the further I went. Like, if anyone saw me they wouldn’t know if I was joking or being serious lol. But tomorrow I’ll go faster!

[@Atheria444]

You've got this!

[@shamelesssheamis545]

Little update: I now run miles in under 10 minutes and the furthest I’ve gone so far is 12 miles. I love it.

[@violindalola]

@@shamelesssheamis545 CONGRATS!

[@funshinebear4822]

@@shamelesssheamis545 love this!

[@rigo6156]

That intro.

[@abbypollock]

We had fun with it 🤣

[@dabsallday9938]

THE BEST!! 😂

[@nicolekesselring3398]

I was cracking up

[@dabsallday9938]

@@nicolekesselring3398 your name is waaay too similar to Chris Watts mistress 😳😳

[@shelbykdavis1]

I would love to know more about gear basics like shoes, common issues with running like stomach cramps or shin splints, and protecting your knees.

[@iprobablyforgotsomething]

^ THIS!

[@bedheadacademic]

Agreed!!

[@marcosperez3151]

For shoes I would recommend looking for daily trainers.

[@xragg]

Thing I rarely hear mentioned about running, that non-runners seem to not know. Running has several variations that are much more complex than simply jogging or sprinting. The difference in how you run a 100m vs 3mile vs 6mile etc is more than just "how fast you move your legs". As an example, for long distance running, your muscles should never really get tired (at least not the same muscles you would have get exhausted/tighten on shorter runs). If your muscles are tiring (and you're not brand new to running), then you are "pushing" too much and not "falling" enough, as long distance running is figuratively falling down over and over while catching yourself. This is just how I try and describe how the stride is different to someone who might not realize differing running styles. There is more that goes into the differences than just that, like what type of weight lifting to do and not do, but I am not the one with a channel. I just would find it nice if running style differences could be covered at some point. And disclaimer, this is not meant to be a negative critique of Abby's video/channel. I find her content to be great. I am just offering my opinion to what I see lacking in running tips in general.

[@abbypollock]

Run form is a topic I plan on tackling in an upcoming video 🤗 as mentioned at the end, there is SO MUCH that goes into running as a skill and there are many different ways you can develop this skill. My goal is to make getting started as accessible as possible, as when I started I felt like there were so many tips but no actual step by step plan of priorities. Before tackling form, I find it helpful to build a foundation of endurance so you can maintain a comfortable enough intensity to shift energy/focus to form. I hope this helps clarify 🤗 completely agree with this, just want you to know why it was left out!

[@Connor-lv9wt]

@@abbypollock Speaking of form and as a complete novice, I started running ~2 years ago and then began having knee pain after an overuse injury and stopped running which exacerbated the problem due to weak glutes and supporting muscles. I have struggled to get back into running, but I noticed a lot of your videos are "knee friendly". If you ever have the opportunity to incorporate forms and techniques for overcoming common issues with running I am here for it! Also, I love your content.

[@tnijoo5109]

I see these comments are from a year ago. Is there a video now for muscle training to do before starting running. I feel like I will need a month maybe of physical therapy type exercises to build balance and strength to avoid injury when I finally start running. (I had a book that went through all these things but now it’s in my storage unit somewhere and I’m hoping for a video anyways.). Thanks!!

[@christinegomez2998]

From one female engineering graduate to another, I fully appreciate your science-based and methodological approach to explaining fitness! I just started training for a 10km run in August!

[@EmpatheticEmpress]

I feel like I need to lose more weight before I can run again. It’s not even me being out of breath, it’s the knee pain!

[@abrielle13]

I'm not even overweight and I totally get this! My heart seems to handle it okay but my knees and calves aren't happy 😅 I think they'll get used to it though.

[@brucegarethgeorge]

You should take swimming or cycling

[@simritjitkaur3322]

I did it by really cutting out fast food and sugary snacks , now I’m at a weight where I can actually run, I had knee pain too! Had trouble with knees going up and down stairs , but now I can run on a treadmill even if it’s five minutes at a time.

[@shiriennouri]

Try walking if you can handle it/it's more comfortable

[@nivalia]

I used to have knee pain which ironically went away after starting to run (believe the muscles around my knees were weak due to sedentary lifestyle). Start slow and gentle and hopefully it will help over time to strengthen your leg muscles.

[@PawPawKitteh]

Knowing that learning to run starts with walking really makes it more accessible! Thanks so much for this video :D

[@abbypollock]

I’m so happy this helps! I can’t wait for you to start 🙌

[@biffer4810]

I've been a regular runner for 15 years, and have to say, this is one of the best "intro to" videos I've ever seen. This is a perfect example of the "Start with 'Why?'" philosophy.

[@DevRunner]

Hey Abby! As an RRCA certified running coach, I want everyone to know that you did a great job of covering a lot about starting running! For anyone interested in learning more, I have a short video that covers everything you need to know to begin running safely. Thanks - and have a great day!

[@jbugarin94]

Abby is literally the whole package. Brains, beauty, humble. So thankful for your videos. ❤️❤️❤️

[@upandenergy]

I always appreciate you bringing in your past mistakes and misconceptions in these videos!

[@abbypollock]

💛 I hope this helps avoid the same mistakes I made!

[@TheArtist441]

The nicest phased approach to running I've seen so far. I've seen a couple of plans that claim to be for total beginners, but they start with a 5min walk, then 10min run. I got so discouraged with that until I found this. I just love the slow progression and feeling of accomplishment moving through the phases. This is so well explained, thank you for the awesome video!!

[@shadowchsr79]

I have actually made it to the point i can run for 30 min without stopping. I would love to have you continue this for those of us who have made it to the next level even if we dont ever plan to become marathon runners.

[@all.ways.active]

This was just the motivation and practical info I needed to get back into running. Awesome job translating science in an easy-to-understand way as always🙌

[@randomuser9578]

Thank you so much Abby I really need these videos where you explain running in a simple and effective way

[@isabelcarstensen1109]

I'm so excited for the next video of this series!

[@bianca5375]

This is perfect, thanks Abby! My goal for the summer is to be able to run consistently. I've just been taking long walks (5-7K) 3-4x so far, so I'm excited to try out progression #2! Hopefully, I'll be on progression #3 by the end of the summer 😁

[@sofiamet3567]

I needed that...I hate running and never do it, but I ordered an armband for my phone to motivate me and move my body when I can't train at home

[@abbypollock]

💛 I can’t wait for you to get started!

[@claudialaroja1225]

Really had been looking forward to this! Thanks so much! Very excited to give it a go! 🔥

[@abbypollock]

Can’t wait for you to try!

[@kuro10]

Yes more info on this topic please!!

[@danamescaino6275]

Beautiful, Clean, Polished, informative vídeo! You’re amazing

[@justjessgonzalez926]

😬 thank u for this! I started "running" but honestly it's a walking thing. I just cannot. I struggle with breathing, my side stomach starts hurting, i feel like 🤢ING but i am trying and this really helps ❤️

[@Itz_Ashhh]

i recommend eating WAY before running. The side hurting tends to happen when food or water recently came into ur stomach. Eat maybe 1 to 2 hours before hand. Drink water 30-60 minutes before hand. Also try to refrain from big gulps of water during the run.

[@cookielover5838]

With the breathing, I saw a video that said if you breath slower, like count to 3 for each breath, it forces you to run slower and help you saves your breath. Or you can do 2 quick inhales and a 3 to 4 sec exhale.

[@lisamargaret]

This was really helpful! Would love a follow up video to this - I find I've gotten to the end of progression #3 where I can run for 30 minutes straight. But would love a plan for how to keep going and push that to 1 hour, 2 hours, etc. Also tips for combatting shin splints?

[@yeaimthejuggernaut]

i saw this video about a month ago. Saw it again this morning then went on a run. I have never ever been a runner but I managed to get about 3.5 miles in today with the methods here in phase 1. This is a super awesome video for beginners like me

[@jenniethompson5364]

Intro is hilarious! Yes please for running video 2. I need help with form, and breathing. I have asthma and im trying to work through that!

[@abbypollock]

Glad you liked it 😝 can’t wait to dig deeper into run form!

[@archerjackson690]

I watched you years ago when I was getting into Keto and power lifting I didn’t realize you had a baby congrats! Very happy for you!

[@celinawilson9440]

No matter what you’re my favorite person to look to for fitness. It’s like everything I’m curious about. You have the answer with science and the knowledge to back it.

[@evadawn5745]

I was pretty much doing this when I started running a couple years ago with no previous experience. I don't anymore, but I'm thinking about starting that up again

[@calebl8858]

This was really helpful. I appreciate your insight!

[@Maxel913]

I would love a warm up video to follow before a run :) !

[@olivecu843]

thanks for keeping this simple and yet very informative! i'm going to start tomorrow, i even did the treadmill today with my bff and it was really fun doing it with a friend aka my soul sister because the laughing gave me a better burn on the treadmill haha. like i ran 3 miles at a decent speed of 3 without realizing because i had a good distraction since i literally dread running

[@katherinemarshall1451]

Throwing in a vote for follow up! Thank you!

[@chelceasurgenor598]

Thank you for this! I also got some of those sample packs you talked about! Thanks!

[@chunkynerdet1802]

Love every video!! The science and knowledge combination is fantastic 👌. You are truly a godsend. Have helped me so much

[@Nic-hl4ue]

I usually speed video play back up when I watch others, I’ve had to do the opposite with you. Girl you talk faster than I could ever run haha. Love your videos, so inspiring.

[@cupofcozy708]

Awesome tips! Already been running for a while, and am currently training for my second 5k! My first 5k I didn't train but had been doing tons of running beforehand and wanted to try it.

[@sharlenethreasefitness2722]

So glad I found your channel 🙌

[@tara.asteria]

Abby, thanks so much!!! I was on break from running since pandemic started ... I tried to start running again, but it’s so hard! Well, I already started since Jan now I can run ... or jog slowly til 5 km, but still I don’t feel good about it. Btw, the intro is hilarious! Lol

[@93carlacoronado]

Thanks!! I wanted to begin this!!

[@DCKitty18]

Loved this! Definitely what I've been looking for lately because it's been awhile since I've been running at a continuous level. Starting to pick it back up again. Loved this video. Love all your videos. Did you ever post that follow-up video? Thanks Abby, have a great day!

[@DianaDickerson_]

Wow this is a sign! I have been thinking that it was time to start running and even downloaded an app yesterday. And came across this video. Love all your informative videos! 👌🏼👌🏼

[@jenm6977]

Thank you! More, please!

[@kaitlyn1026]

Thank you so much for this!

[@supershellybelly12]

So much value in this video, thank you!

[@abbypollock]

You’re most welcome!

[@luciostherpos7997]

Yes to follow up video. 🙌

[@juliamarch4264]

Just hit 6 weeks recovery from abdominal surgery and this video was exactly what I needed to start back at square 1 again with my running journey!

[@gefelice]

Any tips on how to make sure you don't strain your knees to the point of injury? I hear this a lot from beginners.

[@erincurless4839]

Yes please do a follow up video!

[@bapsnatchedmywig]

thank you SO much for this!! i just started running and this is sooo helpful!! will do the tips starting from tomorrow morning!! :D

[@Katie-cn3su]

thanks abs! I was just thinking today about implementing running in my routine!

[@abbypollock]

Yes! Can’t wait for you to try!

[@jenfleming715]

I’d love to see more running videos!

[@abbypollock]

I’d love to record them 😝💛

[@josuefleurimond1731]

Thank you so much for this video ✨😎

[@marab1083]

Thank you so much for this I was able to complete a mile today with this information.

[@stefinzeto93]

Thank you Abby

[@nurita4]

Never in my life had I run or wanted to run but for some strange reason I recently decided I want to at least try and be decent at running and this video is heaven sent lol Question: Is it weird that I find it more "comfortable" to sprint than to run slower? I can sprint for like 5 mins and do interval-style "runs" but when I try to go slower and longer I have a harder time. I feel like my legs, knees, hips, etc hurt and when I sprint the main thing I struggle with is my breathing.

[@aliciab77]

You're amazing 💛

[@iangrissett9203]

So good. Would love more follow ups!!

[@noellerecoskie3008]

Thanks for this helpful video. I have tried to follow other online run plans but they got me running like everyday of the week. This would leave me exhausted by the time my runs at the end of the week came and my muscles were feeling sore with not enough recovery.

[@melodysafo5437]

I’ve never been the fastest runner and I’ve been looking to improve that by doing run and walk intervals. So far they’ve worked, but I only do them once a week. I’m looking to do them at least three times a week, and as I improve, I’m gonna move up to four times a week!

[@annieperez2510]

yes , follow up !

[@JTDyer21]

I did a 23 minute run today. It wasn't pretty and lots of rest breaks but my actual run time was 23 minutes. Been dieting for 9 months so now moving into getting exercise. Walk run walk run. That's my strategy right now until my exercise habits get consistent with my diet habits.

[@luciostherpos7997]

Great intro! 👏👏

[@kaitlyn1026]

Also would love the full body workout in the video as a template

[@kaseysmith798]

I’d love a video on running form, please!

[@TJ-ux7mc]

You advised doing 3x full body strength workouts + 3-4x running... are those meant to be done on separate days? I want to start running but I still want to keep weightlifting as my primary form of exercise. In this case, can I keep my current upper/lower split (3x lower body 2x upper body), and run on the upper body days (2x a week)?

[@leticiamal91]

Thank you for this video! I've always wanted to be a runner because it looks fun but i could never build up my endurance.

[@saloniarif8822]

Awesome video Abby! I fit in scenario 3 and i was looking for ways to take my running to next level. THANKS A BUNCH!! I face one problem though 'Shin Splints' they really mess up my pace and schedule. Hoping for your advice on this problem xoxo

[@abbypollock]

Can definitely share on shin splints as I’ve struggled with them too! Can’t wait for you to try these progressions 💛

[@samanthadyar7237]

Definitely need a running form video please! I can run for about 20 minutes but then my feet arches hurt. Also I just absolutely hate running. I really try to enjoy it but I just don’t. So I’m hoping if I know more about form and breathing I can focus more on that then just my hatred for it 😂

[@Mona_Reads]

Hey so the video is really helpful! But I didn't understand how we can go from a Z1 to a Z2

[@KTCC13]

Serious question. Has your dog ever yanked you or abruptly stopped with that waist leash?

[@katrinamareen]

I was thinking that too... my dog would not just run with me... she would go in zigzags, duck through my legs, stop and go spontaneously... I wish I could run with her.

[@asarvis]

It’s a husky, once they start going they don’t really get distracted

[@calidabrisadeverano]

I used to run with my dog, with a waist leash, it was really comfortable and she got used quickly to stay on her side after a couple of times telling her "on your side" and using the leash to push her out of my legs. When you're running dogs don't have time to be distracted so they're more aware of what you're doing, and they have such a great resistance it's hard to keep up with them! (I miss my baby, she passed away on 2020, she was the reason I went out running, I can't find motivation right now to go out on my own).

[@Alina-sx1mr]

Can you talk about manual labor job (like construction) and training? I find it very difficult to find information on how this affects recovery, muscle growth, etc. Ps. I love your videos! This channel has helped me a lot. 🤗

[@beepbopboop3221]

The first person I've seen with that dog running gadgets, whose dog isn't trying to sled dog their person! Yea. I just heel my dog, but my runs are more walk than run. I walk faster than my slow run. I like trail jogging/hiking with poochie. We sprint a little. My main cardio without my dog is climbing or yoga (I check my HR to see if it was cardio or active recovery). I do HIIT but I dont like it much. It's a way to do weights.

[@Watch3rOfTheSkies]

The thought of being able to run continuously for even 10 minutes feels so impossible, yet I know it is possible, and so much more, and that’s really exciting to me. I can visualize myself being in shape enough to run for an hour or more without stopping, I just need to gradually work toward that goal!

[@MrsBaty-wo9jm]

I hit 👍🏽 after I heard the intro. 😄

[@andreamakowensky6309]

Hoping to learn about good footwear for running at some point. Since this is the contact between you and the ground, knowing what types of shoes, characteristics and details to look out for would be super helpful :D

[@suesing6063]

Any advice on calf pain while running. Thanks

[@shannonhertzog9312]

Watching the videos in this series has motivated me to start running! Thank you Abby! ❤️🙌🏻

[@puffball123456789]

I love watching you run with your husky. I just started running with my Australian Shepherd. I was wondering how the weather is where you are. What temperature do you feel is too hot for you to bring your dog with you? It’s getting warmer where I am and I’m trying to discover at what point would the heat be too much for it to not be worth taking my dog with me.

[@kriscpp]

Ah I love that you have a husky!

[@tuskoyy]

I was at a point where I was able to run for an hour straight no consequences. I felt proud to be able to run four miles in a day without feeling super winded. However, I went back to school and it was very difficult to juggle running along with my very packed schedule. I hope to get back into my running regime and feel as good as I did then! Cause, yeah, I’m nowhere near as strong as a runner getting back into it as I was months ago. This video is full of great advice that will help me get back on track :)

[@kaitlyn1026]

would love a proper form video or common form mistakes! and/or how to avoid injury

[@gabriellesoe7894]

I have a quick question. I am a beginner runner, and I have been doing your dumbbell weighted full body workouts for a solid 6mo. now. What would you recommend for me to start adding in running workouts along with my full body workouts that I do 3x a week? Should I space out the running on days I don't do a full body workout? Or is it better to do a full body workout and then running aftwards? Not sure which route to take to allow for my body to get used to the new running routine. Thank you for reading and any advice helps ☺️

[@lisa_vxng]

"the talk test" aka my first time at the gym when my pt put me on a treadmill for warmup and kept up a conversation while increasing the speed and incline at points 😂😂 I only understood after that there was actually a point to that

[@haydenengdahl6641]

I’d like to learn more abo increasing mileage. I just started running a few months ago and I can run a 5K nonstop. How did you go about reaching your next benchmark and keep working up to a half marathon?

[@ME-wc3px]

Love the running clothes you use in this video… the blue set… where do i buy those???

[@artofapril]

Can you do one more about the basics of form? I get bad shin splits so easily and I think there’s probably a couple simple things I’m doing wrong

[@iluvcookies1818]

I know I’m late to this party but please tell me where did you get your shorts??? Love them

[@steph_ak]

This is a great video and so informative. I’m using the C25K app to help with my interval between jogging and running via structured running program. I am on Week 2 Day 3 and will be extremely proud if I can run for 5 mins continuously!! I enjoyed this video because now I’m going to look for a structured pre-stretch/workout and also full body workouts. Thank you Abby, looking forward to your next video on this!! 🤍✨

[@DaniPhoenix1987]

If you do make a follow up video, can you please discuss breathing techniques for running?

[@cassylinea0419]

Can you make a video on how you got your dog to run beside you like that with the leash please 🥺

[@plnpunch]

Do you have a video out on avoiding muscle loss from cardio?

[@KonekoNaru]

Any tips for people with foot/knee pain? I have this condition where once I put my foot down the wrong way while running I have this stinging pain that almost makes me fall over on the underside of my foot. I’m supposed to wear special insoles but I feel like they’d be extremely uncomfortable while running, as they’re extremely stiff. Also, tips for not losing more weight while running? I’m very thin and one reason I never did cardio was the fear of losing more weight. I suppose eating enough, but that’s already hard to do.

[@shiriennouri]

I find my appetite naturally increases when I miss do cardio or try incorporating calorie dense food

[@giorgianalascu6041]

Do you do resistance training on the same days you run?

[@alexandreatalyin852]

I feel like a couple years ago before heart surgery, my muscles were there, and I felt like I could run for much longer than my heart and lungs would allow (think, the body is willing, but the heart is weak xD). Now that I lost most of my muscle mass over the last year of recovery and being stuck inside, my heart is the stronger one, but my legs are much weaker. I've been working out and walking a lot the past couple months, and recently gotten back into running, but the prospect of shin splints scares me so much! I had splints so bad a couple years ago after pushing myself way too hard, so I hope you have some tips and tricks to avoid shin splints, and even how to deal with it after the fact! I want to push myself, but not to the point of injury.

[@NancyLiedel]

I had a wonderful running buddy, my husky. She passed 12 years ago. I want to run again, but it hurts my heart without her.

[@casey-pm4dd]

does a 4 mile run “count” if i stop at mile 2 for a quick break? or do i get most benefits without stopping? do i add the break time into my pace?

[@shaynaharris6480]

I have to do a 5k for a fundraiser for muscular dystrophy for my step son and yea...im new at this. I have no idea where to start. Thank u

[@Stillnatalieo]

Any video that starts with Enya is gonna be great 😂

[@amberlaroux]

My husband has been running since about February but he keeps injuring himself. He used to do track and can go like 3 miles without stopping, but I think he needs a stretch routine and to brush up on his form. Do you have any videos that would help him?

[@neenah7376]

That intro hahaha loved it