Starting a running program can seem daunting—this is especially true if you’re really out of shape or haven’t done much exercise in the late years. Luckily, research shows that you can increase your stamina and cardiovascular power with little as two workouts per week.
According to Danish researchers, sedentary men boosted their cardiovascular power by 11 percent after working out for two or three times a week for 12 weeks. That’s not a lot of time out of your busy schedule.
Therefore, here are 4 beginners guidelines to get you up and running without risking injury or burnout.
If you’re really out of shape, start with 20-30 minute walk three times a week for three or four consecutive weeks. Walking is a low impact exercise that can help you burn off fat , boost metabolism levels, get your body geared for running by strengthening running specific muscles and tendons, and most importantly: get you started on the fitness path. Taking action is what matters most.
After a couple of weeks of walking, your body should be ready to take on more challenge. Therefore, make sure to add run segment to your training program. You can do this by following a walk-run-walk pattern. For example, alternate between one minute of easy running with one minute of walking for recovery.
The walk-run-walk combo helps you gradually build stamina, lowers blood pressure, and boosts your lung capacity; all this without risking injury or burnout. In addition, make sure to start each workout with a decent warm-up of a five-minute fast walk to get your body and muscle ready for the exercise. Resume the session with a 5-minute slow walk to cool-down.
As the training progresses forward, you’re going to get fitter and stronger. As a result, make sure to increase the length of your running segments accordingly. In fact, after 4 or 5 weeks of training, you should be running more than walking. After five weeks, of course according to your own fitness level and needs, shot for running 20 to 30 minutes non-stop. Run by time, not distance as doing so helps you to exercise on a steady pace from the kick-off to the finish line.
Without fun, you won’t be able to stick with your running program for long. To make sure you don’t fall off the exercise wagon, here are a few things you can do to make your running more fun, thus get more consistent over the long haul.
- Keep changing your running routes regularly;
- Don’t go solo, instead opt for the running partner and see your performance and consistency soar as a result;
- Set mini-goals and reward yourself for any noticeable progress;
- Take enough recovery—especially between hard sessions.
Here you have it! As you see, starting a running program is not rocket science. All you need are some helpful guidelines, a bit of self confidence, some decent running shoes and off you go.
About the author
David DACK is a runner and an established author on weight loss, motivation and fitness.
If you want more free tips from David DACK, then go to http://runnersblueprint.com/weightlossrunning.html and for a limited time you can download his 35-Pages “Weight Loss By Running” eBook for FREE.
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