Beginners 4 Week Running Programme | Guest Post by Veronica

One of the best and the most efficient method to lose some extra pounds and live healthier is… running. And because summer is here, some of us are already thinking about running, some of us are already running, here’s how an efficient running program should look, one which you will not abandon after a few days.

I know, you are enthusiastic and probably thinking that if you start running now, fast and often, you will magically lose those extra pounds  you want to lose so hard. But sometimes things don’t work like that, they don’t just happen over night. And if you’re going with this strategy, to force yourself from the beginning, when your body is not used to that kind of training, is quite possible that you will hurt yourself and most likely stop running.
So, today I will present a running training for beginners, accomplished by Jenny Hadfield.

Week 1:

- 3 mins heating

- 2 mins running, 2 mins walking (repeat this strategy 7 times)

- 3 mins easy walk

Week 2:

- 3 mins heating

- 3 mins running, 1 min walking (repeat this strategy 7 times)

- 3 mins stretching exercises, easy walk

Week 3:

- 3 mins heating

- 4 mins running, 1 min walking  (repeat this strategy 6 times)

- 3 mins stretching exercises

Week 4:

- 3 mins heating

- 5 mins running, 30 sec walking (repeat this strategy 6 times)

- 3 light exercises

As you might notice, it is very important to progress gradually and give your body the chance to get used to  your new activity, and is also very important to respect those minutes of heating before you actually start running.

For faster results, it is recommended to run 3-4 times a week, but if you feel that is too much for you,
you could alternate those running sessions with cycling or swimming or other outdoor activities.
You will see that as you will get used to this training program, the feeling of accomplishment and the better mood you will be in will make you want to progress even more and  that’s how you will get the body of your dreams. Good luck and happy running to everyone!

Veronica

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