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BellaOnline's Exercise Editor


Beginners Running Program

Guest Author - Terri Johansen

Running is good exercise for anyone, regardless of age, sex, or fitness level. Starting to run from scratch can be difficult, it’s hard work and you may feel like giving up too soon. Here is a beginning running workout to get you started out on the right foot and keep you going.

Before you start your new running workout you should take a little time to prepare. Here are some things you need to know and equipment you might want to have.

•Set a schedule. You will be more likely to stick to it if you have it scheduled. How often you will run and how long will each workout be?
•Equipment. You will need a pair of good running shoes. Buy the best pair of shoes you can afford. Your feet will be glad you did. Also, check into supportive sports bras and any other special apparel that will make you more comfortable.
•Get out the sunscreen. If you plan on running outdoors protect your skin; whether it is sunny or cloudy; hot or cold. Have some chapstick on hand too.
•Water. Drink plenty of water, before, during and after your run. Find a water bottle that is comfortable, easy to carry, and holds enough water.
•Set a goal. Maybe you will want to be able to run a mile in a month, or perhaps you want to set a goal of running a race (not too soon). Track your progress and you will see your improvement as you get closer to your goal.
•Don’t try to go too far, too fast. This is the number one cause of injury in runners.
•Always check with a medical professional to make sure you are healthy enough for running or any form of exercise.

Here is a very basic beginner running workout. This workout can be used by different fitness levels. Just increase the endurance or intensity to make it harder.

In these first 6 weeks you are building your endurance rather than speed. You can continue this progression as long as you like. When you feel ready then move into the second phase of this workout.

•Start by walking 3 days a week for 20 minutes. Do this for 2 weeks.
•Continue walking 3 days a week increasing to 30 minute walks. Do this for 2 weeks.
•Walk 4 days a week between 20-30 minutes. Do this for 2 weeks.

Phase 2
This is an eight week schedule and is easy to follow. Ideally you would repeat each interval 3 times during your workout, however since you are a beginner you may have to try 1-2 times and build up. Always include a 3 minute walking warm-up and 3 minute cool-down. Repeat each session 3 times a week.

• Week 1: walk for 6 min; jog at an easy pace for 1 min (3x)
• Week 2: walk for 5 min; jog at an easy pace for 2 min (3x)
• Week 3: walk for 3 min; jog for 4 min (3x)
• Week 4: walk for 2 min; jog for 5 min (3x)
• Week 5: walk for 2 min; jog for 8 min (3x)
• Week 6: walk for 2 min; jog for 9 min. (3x)
• Week 7: walk for 1 min; jog for 11 min. (3x)
• Week 8: walk for a 5 min warm-up; jog for 20 min.; walk for a 5 min cool-down.

Try gradually working out to 3-5 times per week. Beginners will benefit from the ability to move at your own pace, which will help you stick to your new running program.

Be healthy, be happy!

To Purchas my EBOOK click here: Exercise Basics
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Content copyright © 2015 by Terri Johansen. All rights reserved.
This content was written by Terri Johansen. If you wish to use this content in any manner, you need written permission. Contact BellaOnline Administration for details.


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