You’ll complete each workout twice, before advancing to the next workout. You’ll notice this new runner program is built with a natural progression in mind, so all the planning is already done for you. While 30 minutes may seem out of reach now, by staying consistent on your runs, your body will gradually build the endurance and strength necessary to step up to the challenge. We start with just 1 minute of running at a time, and progress to 30 minutes of running over the course of the challenge. When you look at your 30-day calendar below, you’ll notice you don’t start running 30 minutes straight on day 1. Listen to your body, and adjust your training as needed. Runners collectively have one of the highest injury rates due to overtraining, and muscle imbalances or weaknesses. When we’re eager to see results it’s not uncommon to push too far too soon and risk injury. Keep in mind, it takes time and consistency for the body to build endurance and adapt to the high impact nature of running. This 30 day running challenge is about you, so it only makes sense to adapt it to a level you can safely manage. If you need to take more rest, take it without guilt!

Be realistic about where you’re starting. If this is your first running challenge, or even if it’s just been a while since you’ve laced up your sneaks, you’re in the right place! These tips will help you hit the ground running with confidence.Īs a trainer, I run the risk of sounding like a broken record when I urge you to adjust this challenge to your fitness level and needs. In this article, we’ve included everything you need to get started running as a beginner - from program details and a calendar schedule to helpful tips for new runners to help you make it through the 30 day running challenge healthy and strong.

If you can maintain a high level of consistency over the next 30 days, you’ll complete the beginner level 30 Day Running Challenge. Anyone has the power to build consistency in their regular routine, even you!Ī running challenge is a huge accomplishment and a great stepping stone for future fitness goals and ventures. You’re right, I don’t know you but what I do know is that consistency is the key to building fitness and making progress. I know, I know, you may be thinking ‘but you don’t know me’. Regardless of your current fitness level, background, age, or running experience, you can complete a running challenge! If you’re ready to start taking control of your health and fitness as a new beginning runner and build a habit of running, then this 30 Day Running Challenge: Beginners & New Runners is a great place to start.

Running challenge ideas