Regardless of your level of fitness, you can easily start from scratch, and reach up to 20 minutes of continuous running for 10 weeks. The program below is taken from the New York Runners Club, which leads to this result, and is an example of a ten-week walking / running strategy designed for beginners with good health.
You can do it. All that is required of you is your intention to go out and run 3, or even better 5 times a week. Depending on how often you run, try to get the days of the recovery day between jogs. For example, if you run 4 times a week, avoid running for 4 consecutive days.
How to learn to run: running speed
- Before you start, warm up 5 – 10 minutes of usual fast walking, and after running you need to cool down, after 5-10 minutes with a leisurely pace.
- Run at a moderate pace, with 60 – 70% of the maximum heart rate and walk quickly in the walking phase.
- You should be able to pass the “test for conversation”.
- If you run at maximum speed, you’re too tired to repeat the intervals, and most likely swear to yourself that you will never run again.
- So if you are a beginner, then run at the minimum speed available to you. Run for pleasure.
- Breaks on walking are also important, they allow you to recover, which means you can run longer.
- Remember that you run for endurance and duration, not speed.
- It also helps to break your run into easily manageable parts, reducing the likelihood of pain and injury.
- After that, you feel fine, and not tired and completely exhausted.
- You can run for long distances, which otherwise would not be able to run.
We want to introduce you a step by step guide for beginners, which will help you to start doing cardio workout smoothly. Check it out!
- 10 minutes running, 90 seconds walking (2 times) 23 minutes
- 12 min running, 1 min walking, 8 min running 21 min
- 15 min running, 1 min walking, 5 min running 21 min
- Running 20 minutes continuously 20 minutes
- Running 20 minutes continuously 20 minutes
- Running 22 minutes continuously 22 minutes
- Running 25 minutes continuously 25 minutes
- Running 28 minutes continuously 28 minutes
- Running 30 minutes continuously 30 minutes
- Running 30 minutes continuously 30 minutes
As soon as you can continuously run for 30 minutes, maintain this level for at least one month before moving on. Continue to run at least 3 times a week.
Now that you are fit and can run normally, you just need to maintain this result. Do not miss a week of running (unless of course you got injured) thinking that you will do it next week. For many, it’s pretty easy to forget the habit of training.
Enjoy running with the same strength with which you hate to skip jogs. Run not only for weight loss but also for your health and freedom from all daytime stresses.
