START RUNNING: A 4-WEEK JOURNEY TO CONQUER EVERY TRAIL

Running is one of the simplest and most accessible sports, offering countless health benefits. For beginners, having a clear and structured plan is the key to staying motivated and achieving better results.

At Vietnam MTB Series, we believe that every journey begins with a single step. With over 10 years of experience organizing off-road races such as Ultra Trail Marathon, Mountain Bike Races, and City Trail events in Ho Chi Minh City, Lam Dong, Vung Tau, Nha Trang, and other regions, we are proud to introduce a 4-week running plan designed to help you improve endurance, boost physical strength, and develop sustainable running habits.

The benefits of running for beginners

Before you start your running journey, it’s important to understand the health benefits this sport brings. Running for beginners is a simple way to adopt an active lifestyle and become healthier each day. Maintaining a consistent running routine strengthens your heart and lungs, reduces the risk of cardiovascular diseases, and naturally supports weight loss by burning calories.

Running correctly also helps strengthen your bones, as well as the muscles in your legs, hips, and core. Beyond the physical benefits, running releases endorphins that help reduce stress, improve mood, and enhance overall mental well-being. This is why running has become a favorite choice for those seeking a holistic way to stay fit both physically and mentally.

Prepare for your running journey

Before you start, proper preparation is crucial to ensure a safe and effective running experience.

Choose the right running shoes

A good pair of running shoes will reduce the risk of knee injuries and provide comfort throughout your run.

• Look for cushioned shoes with good bounce to reduce pressure on your feet.
• Make sure they fit snugly but not too tight to prevent blisters.
• Replace your shoes every 500 - 800 km to maintain performance.
• Identify your foot type and arch height to choose shoes with proper structural support.

Wear comfortable running apparel

Choose breathable, flexible clothing that wicks sweat and suits the weather.

• Choose lightweight, moisture-wicking shirts or tank tops.
• Wear sports shorts, track pants, or stretchable leggings.
• Use specialized running socks to prevent blisters and friction.
• Avoid cotton fabrics since they absorb sweat but don’t dry well, which can cause discomfort.

Wearing the right outfit helps improve running performance. (Image source: Fleet Feet)

Plan a suitable training schedule

Before you start, set clear goals (improving health, losing weight, or developing a consistent habit) and adjust your training intensity based on your fitness level.
For beginners, avoid training too many days in a row. Give your body enough rest between runs to recover and adapt.

Warm up properly before running

Warming up increases blood circulation, prepares your muscles, and helps prevent injuries.

• Perform light joint rotations for 10 minutes, focusing on the neck, shoulders, hips, and knees.
• Stretch each muscle group for 2–3 minutes before starting your run.
• If your muscles still feel tight, include some gentle mobility exercises to improve flexibility and performance.

4-week running plan for beginners

This 4-week plan is designed to help you gradually adapt to running, build endurance, and improve technique, ensuring steady progress without overexertion.
Use running apps like Strava or Nike Run Club to track your progress and stay motivated!

Week 1: Getting Started

The goal of the first week is to help your body adapt to movement and form a consistent running habit.

• Day 1, 3, 5:

Warm up for 5 minutes with stretching and joint rotations.
Walk briskly for 5 minutes, then jog lightly for 1 minute followed by 2 minutes of walking. Repeat 5 - 6 times.
Finish with 5 minutes of slow walking and stretching.

• Day 2, 4, 6:

Walk briskly for 20 - 30 minutes to build stamina without overloading your joints.

• Day 7:

Rest completely or do light stretching or yoga for recovery.

 Week 2: Building Endurance

In week two, your goal is to increase stamina and extend running intervals without feeling fatigued.

• Day 1, 3, 5:

After warming up, jog for 2 minutes and walk for 1 minute. Repeat 6 - 7 times to strengthen cardiovascular endurance.
End the session with 5 minutes of slow walking and stretching.

• Day 2, 4, 6:

Do brisk walking or cross-training activities such as cycling or swimming for 30 minutes.

• Day 7:

Rest or do light yoga and stretching to prevent soreness.

Week 3: Improving Performance

By the third week, your goal is to increase running efficiency and reduce rest intervals, helping your body adapt to longer periods of movement.

• Day 1, 3, 5:

Warm up for 5 minutes, then run for 3 - 5 minutes followed by 1 minute of walking. Repeat 4 - 5 times.
Finish with 5 minutes of slow walking and stretching.

• Day 2, 4, 6:

Continue with brisk walking or light cardio such as cycling or jumping rope for 30 minutes.

• Day 7:

Rest completely or do gentle yoga and stretching.

Week 4: Running Continuously for 20–30 Minutes

In the final week, your goal is to run continuously for at least 20 minutes at a steady pace without stopping.

• Day 1, 3, 5:

Warm up for 5 minutes, run continuously for 10 - 15 minutes, walk for 1 minute, then run another 5 - 10 minutes.
Cool down with 5 minutes of slow walking and stretching.

• Day 2, 4, 6:

Do brisk walking or strength-supporting workouts like cycling, core exercises, or light weight training.

• Day 7:

Rest or do yoga and gentle stretching to recover and prepare for the next stage.

Useful Running Tips

• Try to maintain a steady pace, even breathing, and proper running posture from the very first sessions so your body can adapt, avoid injury and early fatigue, and preserve endurance.

• When you’re just starting out, listen to your body and adjust walking or running time as needed instead of skipping sessions, which interrupts habit formation.

• Drink enough water before and after running to prevent dehydration during exercise and to speed up recovery.

• Listening to music or podcasts, or running with friends, keeps you motivated and prevents boredom during runs.

• Evaluate your progress after each phase and note changes in your fitness and mindset to help sustain motivation.

When you’re just starting out, running with friends can be a great way to stay motivated. (Image source: Freepik)

Running is an incredible sport for beginners, helping you build endurance and improve overall health. With this 4-week running plan, you can easily establish a sustainable running habit without feeling overwhelmed. Listen to your body, adjust your pace as needed, and enjoy every step of your journey. We wish you many exciting runs ahead and hope you’re ready to conquer every trail with Vietnam MTB Series!
 

(Reference: Thế Giới Chạy Bộ)