Running Guide

From your first mile to your first marathon

Getting Started

Running is one of the most efficient exercises for cardiovascular health, weight loss, and mental well-being. Just 150 minutes of moderate running per week reduces cardiovascular disease risk by 30-45%.

Training Zones

Heart rate zone training optimizes your runs. Zone 2 (60-70% max HR) builds aerobic base. Zone 4-5 intervals improve VO2max and speed.

Programs

• Couch to 5K — 8-week plan for absolute beginners, alternating walk/run intervals
• 5K to 10K — Build endurance from 5K to 10K over 6-8 weeks
• Half Marathon — 12-16 week plan with long runs, tempo, and intervals

Injury Prevention

Most running injuries come from doing too much, too soon. Follow the 10% rule: never increase weekly mileage by more than 10%.

Rucking

Rucking (walking with a weighted backpack) burns 2-3x more calories than regular walking and builds functional strength with minimal joint stress.