Our simple running training plan for beginners will help you go from couch potato to running 30 minutes consistently—or the distance of a 5k—in no time.
3 Running Warm-Up Moves
Prime your body with these three moves.
Hip Hinge With Trunk Twist
Stand with feet hip-width apart and fold forward from hips, hands reaching toward toes. Touch left hand to inner arch of right foot. Rotate torso so right arm reaches straight up. Hold for 5 seconds. Repeat on the other side.
Lunge With A Yoga Twist
Take a giant step forward with left foot while lowering right knee toward floor (don't let left knee go forward beyond ankle). Rotate torso to the left and lift up left arm. Hold pose for 5 seconds. Switch sides and repeat.
Hip Cradle To Side Lunge
Start with feet hip-width apart. Lift left leg by grabbing inside of foot; let knee fall wide to side. Try to bring foot in line with navel. Hold for 5 seconds. Next, step left foot out into a wide side lunge with toes pointed ahead. Hold for 5 seconds. Return to start. Repeat on opposite side.