From Couch to Running 5 km - Week 1

4 years ago

Starting an exercise routine is not easy, but in the long run, it is worth it.

Running is a great exercise to begin with because you can slowly train up for it. It`s an aerobic form of exercise, meaning you`ll burn calories and it provides long-term health benefits like any other form of cardio exercise.

The best part about running is that it is very versatile. You can begin anytime you want and you have the options of indoor, outdoor, hill training, and laps.

Here is a quick guide on how to get started for your first week of run training.

First you need a pair of running shoes that you`re comfortable with. They don`t necessarily have to be the new ones with the zig zag designs. As long as their provide enough flexibility, arch support and ankle support, and if you feel comfortable in them, they`re perfect for running.

Week 1 is fairly easy as you`re getting your body accustomed to exercise. I was not a runner myself but I`m slowly working my way up to running 10 km. Right now I run about 5-8 km. So I started the same way you did =)

Day 1 - Walk 45 minutes straight. If you never did any form of exercise before, this is a great way to get your body moving. Don`t try to run yet as your body needs slow adjustment. You might injure yourself if you try to do too much too fast.

Day 2 & 4 - Walk 5 minutes, Jog for 1 minute, then walk for 5 minutes. Repeat for 30 minutes. Your jog should allow you to continue a conversation without panting. If you start to sweat after the first 6 minutes or if you start to pant, you`re jogging too fast. Slow down to help your body prepare for running.

Day 3 & 6 & 7 - Walk 45 minutes straight. Test yourself and try to spontaneously jog for 1 minute inbetween. You`ll be surprised at your own progress.

Day 5 - Take a break =) You`ve earned it!

I hope that helps! And remember, take enough rest when you need it. Everyone`s fitness levels and body endurance is different.

*photo is sourcelinked*


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