Chapters (7)

Running Routine for Beginners

Matthew Choi · 0:18

asana pranayama meditation

In this practice

Key teachings

The importance of active recovery for athletic performance
Mindful stretching to increase range of motion and prevent injury
Breath control (pranayama) for enhanced endurance and relaxation

Ideal for

Beginner runners and athletes
Individuals seeking active recovery and injury prevention

Lesson

Steps

Post-run stretching for hamstrings, quads, and hips
Gentle hip openers and spinal twists
Basic pranayama for relaxation and recovery

Benefits

Improved flexibility in key running muscles
Reduced muscle soreness and faster recovery
Enhanced core stability for better running mechanics

Transcript

Routine for beginners. Start the week off strong with one to three miles at a controlled pace. On Tuesday, get on a track and run 50 meter sprints or striders. Wednesday will be used for recovery. Thursday, we're going to do hill sprints, eight to 10 reps. Friday and Sunday will both be recovery days. Saturday, we're going to do two to four miles at a slow pace. Try this out.

Practice summary

Level: beginner
Duration: 25 minutes
Equipment: yoga matyoga blocksstrap
Target areas: hamstringship flexorsquadricepscalvesglutescore
Energy: calming

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