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The running track is my new favourite place and it’s perfect for beginners

Although I have already dropped some of the pregnancy weight, with what’s left and the lack of strength in my muscles I feel like a beginner runner again. So I am dragging out all of my old training plans and workouts to try and thought it would be the perfect opportunity to share some of them.

Recently I have been using the running track a lot, partially because it has a car park and makes bringing the baby (and associated stuff!) easier, but also because it is flat and fairly even making it a good starting point. I don’t want to injure myself and you may remember I broke my ankle meaning I have a little weakness there I need to accommodate for. With this in mind, I am easing in gently and this is the perfect example of if you are a beginner runner and want to start getting into it.

If you have never run before you could check out the Beginner Runner page or the Beginner Runner FAQ before you start but this is a nice routine that I try, especially when I have the buggy.

*The running track I use is 400m and a standard size, if you have a route or track that’s smaller then you will need to adjust your laps accordingly. 

Running Track Beginner Workout 

Warm up

I spend 5-10 minutes here doing dynamic stretches (yes I should do more but I like to make use of the time the baby is asleep to get the cardio in!). My warm up changes quite a bit but currently I am doing something like:

  • Walking lunges
  • Walking Knee Holds
  • High Knees
  • Kick backs

and sometimes I will add in some squats for good measure. Then, I go into track work.

On The Track

400m Fast

Put as much effort in, not quite a sprint but close. 

200m Walk

As slow as you need to go to recover

400m Jog

Faster than your walking pace but not exerting as much as the fast lap. Try to breathe fairly easy here. 

200m Walk

As slow as you need

Repeat X 3 more sets


Make It Easier: 

Extend your recovery time to a full lap, try not to stop as it is harder to get going and not good for your muscles so instead keep walking, no matter how slow you are going.

Make It Harder: 

Trade out the 400m jog for another fast paced lap, that should get your blood pumping and muscles working even harder.

Cool down

As you end on the 200m walk I usually extend to finish the lap as a walk and then I do a variety of static stretches paying attention to not only my legs but my hips and shoulders too which is important as they are under a lot of strain when running as well.

I am currently building up and I will share more workouts with you as and when I progress! In the meantime remember to challenge yourself but listen to your body, I couldn’t even do a whole lap when I was at my heaviest so it’s all about the little improvements. Do what you can do!

*Always consult a doctor or healthcare provider before starting a new exercise regime. 

If you're trying to get into running, here is a running track workout that is perfect for beginners with variations to make it easier or harder to suit you.

10 comments on “Running Track Workout For Beginners”

  1. Well done. I’m trying to get back into fitness but I’m no good at running. I do want to get into it thought and running on a track seems a great way to do it. X

  2. this is a great set of tips. I used to run a lot before I had my third, but finding time is hard. I’m going a six week course with a personal trainer to get me back into the groove

  3. We have a new running buggy so this was really interesting to read. I’ve not been into running in the past but enjoy it with the pram in front of me.

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