Running for beginners
You see them everywhere: joggers, the meadows, Parks, forests, and inner cities are run as if nothing had. You have you see so far, just jealous? No Problem, because with our entry-level Plan they are already in two weeks. We will explain you the Basics to equipment, running style and proper diet and bring your Fitness day to day. Sports need not be concerned: We have also thought of sufficient breaks and relaxation in addition to Running and Jogging.
Day 1: running Six times for three minutes in between each one Minute walking break
Before with the fitness plan to start, you should again from the house checked by a doctor. Especially if you have long driven any Sport, are overweight, have heart problems, heavy Smoking, or orthopedic problems. As soon as the doctor gives, but the green light is your runner career.
Day 2: Eight times three minutes in between each one Minute walking break
Get out your calendar and go through the next two weeks. Consider for every day, when you can take a good half hour of time to Run. If you get up in the morning, a little earlier, or in the evening, the favorite Soap be – a half-hour every day to Jogging would be great for your Fitness and health.
Day 3: Run Pause
Today, you have earned some rest. Time to think about the diet. You want to lose some weight, it’s not done with the Sport alone. A small consolation: With the movement, the desire to eat healthier automatically increases. Swipe for the duration of the training plan sugar and extreme Fat from the food plan. Eat them, without exception, honey instead of sugar, whole wheat instead of white bread, fruit instead of sweets and low-calorie foods instead of hearty meals. Try out a few new, easy recipes and a note of how you feel lean, healthy runners out of the Park getting closer – thanks in part to a healthy diet.
Day 4: Six times five minutes, in between each one Minute walking break
So far, they were with the old Slippers that she lays down five years ago for the aerobics class? It’s high time for new running shoes (Jogging shoes). Today, they can be in a specialty store professional advice. The 100 Euro is a good run may cost Shoe calm – your joints will thank you for it. Enjoy the good feeling to have in your Fitness and health invested. Sure you can hardly wait in the morning with a perfectly-insulated, matching, send a new Jogging start walking shoes.
Day 5: Five times six minutes, in between each two minutes walking break
Now her feet are perfectly equipped, but about a bulge in Jogging pants and a T-Shirt that you wear otherwise only for Sleeping fluttered? You can try with tight-fitting, breathable materials with regards to the clothing. Only if the clothing is directly on the skin, it can absorb moisture and to the outside can be derived. In addition, you should not dress too warm. The first five minutes you chills, then you should be but warm. You are unsure about drag as a precaution, a lightweight running jacket that you can take off quickly, and the hips tie.
Day 6: Run Pause
Treat yourself today to some relaxation. You can use the half hour in which they would otherwise have gone to Run, to relax. Mix a Wellness Drink made with fresh strawberries and buttermilk, treat your stressed feet to a Massage or let the muscles in a relaxing bath to refresh.
Day 7: walk Four times for eight minutes, in between each two minutes walking break
The optimum load you can find out most easily with a heart rate monitor. As a beginner, you can without the technical bells and whistles confidently. A simple model, in which the upper and lower limits for your heart rate can be set, it is completely sufficient. The recommended Training heart rate for beginners is calculated from the following formula: resting heart rate + (220 – 3/4 age – resting heart rate) x 0.6
more article content
- Running for beginners
- Run for beginners – part 2