New Articles
Windows 11 users have discovered a funny bug that benefits older computers....
It's easy to turn off the transmission — we tell you how to do it....
Such photos have been taken by models and social media users for a long time,...
A famous musician? A schoolteacher? Mom? Tell us about the people you looked up...
Thanks to the instructions of Artyom Kozoriz, you can cope no worse than a...
5 interesting exercises that will help you develop flexibility....
From "Starship Troopers" and "The Matrix" to...
The return of Garfield and Mufasa, the new Transformers and the Lord of the...
About Everything Wiki » Health » How to start running if you are out of shape?

How to start running if you are out of shape?

22 May 2023, 13:12, parser
0 comments    0 Show

The reason for writing this note was Anastasia Khitrova's question, asked in the comments to the infographic about the correct running technique. She asked how to start running workouts if a person is at the lowest level of athletic training?

Indeed, in our articles we quite often focus on people who already have some experience of physical activity and want to move forward in their achievements. But what to do for those who have all the achievements so far consist of dozens of extra pounds, a bouquet of chronic diseases and poor health?

First of all, do not despair, because you can start running classes from almost any level. Today we will introduce you to an approximate training plan that will help you start running.
Regardless of your current state of fitness, you will need the same set of qualities to achieve the desired result. First of all, it is perseverance, discipline, willpower, motivation. Add to this more gradualness and caution and then everything will definitely work out.

This training plan assumes that at the initial stage you are able to walk and are ready to devote about 20 minutes to this every day. As you can see, not much at all, but as a result, very soon you will master 20 minutes of continuous running! And this is a good basis for the transition to real training.

We remind you that you need to train every day. During classes, listen to your feelings, start a training diary. If the load of the week is easy for you, then move on to the next one, if you feel that you are not coping, then repeat again. On average, this training plan is designed for 12 weeks. So, let's go!

Week 1

  • RUNNING — 0 min.
  • STEP — 4 + 1 min. (fast step 4 minutes, then slow 1 minute)
  • REPEAT — 4 times
  • TOTAL — 20 min.

Week 2

  • RUNNING — 1 min.
  • STEP — 3 min.
  • REPEAT — 5 times
  • TOTAL — 20 min.

Week 3

  • RUNNING — 1 min.
  • STEP — 2 min.
  • REPEAT — 7 times
  • TOTAL — 21 min.

Week 4

  • RUNNING — 1 min.
  • STEP — 1 min.
  • REPEAT — 10 times
  • TOTAL — 20 min.

Week 5

  • RUNNING — 2 min.
  • STEP — 1 min.
  • REPEAT — 7 times
  • TOTAL — 21 min.

Week 6

  • RUNNING — 3 min.
  • STEP — 1 min.
  • REPEAT — 5 times
  • TOTAL — 20 min.

Week 7

  • RUNNING — 4 min.
  • STEP — 1 min.
  • REPEAT — 4 times
  • TOTAL — 20 min.

Week 8

  • RUNNING — 6 min.
  • STEP — 1 min.
  • REPEAT — 3 times
  • TOTAL — 21 min.

Week 9

  • RUNNING — 9 min.
  • STEP — 1 min.
  • REPEAT — 2 times
  • TOTAL — 20 min.

Week 10

  • RUNNING — 12 min.
  • STEP — 1 min.
  • RUNNING — 7 min.
  • TOTAL — 20 min.

Week 11

  • RUNNING — 15 min.
  • STEP — 1 min.
  • RUNNING — 4 min.
  • TOTAL — 20 min.

Week 12

  • RUNNING — 20 min.
  • YOU DID IT!!!
  • TOTAL — 20 min.

Join our about-everything.wiki to the runner community. Share your progress in the comments. Good luck!

Read also:
02 May 2023, 10:33    0    0
But I wonder when you have to change the place of service: well, there's a hairdresser or a car...
Comments
reload, if the code cannot be seen