Are you thinking about starting running?
If you are especialy now that the lighter nights are here and you’ve not done it before then here are a few simple tips …
Week 1
Run one minute, walk 90 seconds. Repeat eight times. Do three times a week.
Week 2
Run two minutes, walk one minute. Repeat seven times. Do three times a week.
Week 3
Run three minutes, walk one minute. Repeat six times. Do three times a week.
Week 4
Run five minutes, walk two minutes. Repeat four times. Do three times a week.
Week 5
Run eight minutes, walk two minutes. Repeat three times. Do three times a week.
Week 6
Run 12 minutes, walk one minute. Repeat three times. Do three times a week.
Week 7
Run 15 minutes, walk one minute, run fifteen minutes. Do three times a week.
Week 8
Run 30 minutes continuously.
RUNNING TIPS
A few things to bear in mind:
~ Allow at least a day between runs when you begin.
~ Allow at least a day between runs when you begin.
~ If in doubt, slow down.
~ You should be able to hold a conversation while you run.
~ Respecting your body is the best route to progression.
~ Walk purposefully and be strict with your run/walk timings.
~ Don’t be afraid to repeat a week, or drop back a week. Everyone’s different.
~ If you are very unsure speak to your doctor first.
~ Take heart – you will get there!
Wed, Mar 14, 2012
Weight Loss, Health & Fitness