One of the best ways that you can start losing weight is with the help of regular running or walking exercise. If you don’t currently feel confident enough to walk our run every day, you may need a little bit of help with actually starting one of these routines.
The good news is that anyone regardless of their past physical activity levels, is likely capable of regularly running or walking on any given day. By sticking to a plan and continuing to walk or run daily you can eventually upgrade your activity level and start to see greater levels of endurance, weight loss and more.
“By sticking to a plan and continuing to walk or run daily you can eventually upgrade your activity level”
Some tips for getting started:
Don’t try to burst into a sprint run just yet. The truth is you really need to learn how to crawl before you can actually start running on a regular basis. Just as you learned how to crawl before you learn how to walk, doing a bit of fast walking, jogging or even jogging/running were really help you to eventually break up your training in the early stages and eventually had a spot where you can begin to actually start jogging on a regular basis.
Wogging is another term for some of the ways that many runners actually start their progress. This is essential to actually building up your endurance level so that you can continuously run or jog. It is also a great idea for building up your conference levels so that you can prevent injury as you are continuing the process of learning how to jog or run.
The idea of running and walking is somewhat similar to an interval training style. With the small dips in activity is possible that you can eventually train your body to tolerate the high level of activity that’s required for jogging and eventually even fast-paced running for extended periods.
One thing that is advisable before starting a new running or walking goal is to check with your doctor to make sure that your new fitness routine will not potentially risk your health. By ensuring that your body can handle the added strain of this activity, you can start to push your limits and enjoy a body training program that will actually improve your endurance levels.
Getting up to a running program:
Ramping up a program where you can eventually start running for 20 min. 3 to 4 times a week will help you to stay consistently healthy. This amount of exercise will burn an extensive amount of calories and really help you to improve your cardiovascular health. With 20 min. of continuous running 3 to 4 times per week, you can have the same benefits as a high cardio exercise program and this can really help you lose weight, improve your athletic endurance and more.
Starting a running program only requires dedication and the approval of your doctor. Most runners recommend moving up to a running program over several weeks. This program will take just 20 min. a few times a week and over the course of 10 weeks you can eventually train your body to maximize your endurance.
To begin the 10 week program consider some of the following steps:
For week 1: Repeat this program 7 times for a 21 minute run. 1 min run/jog and 2 minutes fast paced walk.
For week 2: Repeat this program 10 times for a 20 minute run. 1 Min run/jog, walk 1 minute for 20 minutes.
For week 3: Repeat this program 7 times for a 21 minute run. Run for 2 minutes and walk for 1 minute.
For week 4: Repeat this program five times for a 20 minute run. Run for 3 minutes and walk for 1 minute.
For week 5: Repeat this program 4 times for a 20 minute run. Run for 4 minutes and walk for 1 minute.
For week 6: Repeat this program 3 times for a 21 minute run. Run for 6 minutes and walk for 1 minute.
For week 7: Repeat this program twice for a 20 minute run. Run for 9 minutes and walk for one minute.
For week 8: Complete this program once for a 20 minute run. Run 12 minutes, walk for one minute and run for 7 minutes.
For week 9: Complete this program for a 20 minute run. Run for 15 minutes and walk for 1 minute then run for an additional 4 minutes.
For week 10: Complete the full 20 minute run and continue to run 3-4 times a week for week 11 onwards.
Some big points to consider: Before any one of these workouts make sure that you start by warming up for a few minutes with stretches, light walking and loosening up your legs. It’s also extremely important that you do what you can to jog slowly or loosen up your legs after each workout. Leave at least 5 min. before and after each workout so that you can cool down and properly stretch to avoid injury during the program.
“As you can see from this breakdown, getting started with running consistently takes real practice and dedication.”
Many people find it somewhat difficult to actually stick with the program but by following these steps you can actually work your way up to regularly running 3 to 4 times a week at 20 min. per run. If you are finding it difficult to reach 20 min. of running, just do what you can and potentially stay at one of the weeks until your body is able to catch up with the program.
By gradually increasing the distance after you complete your 20 min. of constant running, you can continue to improve your results as well. Keep pushing yourself further and you’ll be amazed at what you can start doing after 15 weeks or even 30 weeks after the program. You might even find yourself running for 60 minutes at a time without a break after a year of training!