FREE Muscle and Fitness Workout Routines
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Follow this beginner's running program to get started:
Base-Building – Go from 0 to 20 minutes in 10 weeks!!
The first few weeks is just to get you outside and moving around. You'll have some great days, but occasionally a tough day will come up. Get out there anyway. Those are the days that toughen and build your discipline. Go into each run with a positive outlook, appreciating the steps you're taking for yourself.
Start off slowly. Run slower than you think you should. Run shorter than you think you should. Run more often than you think you should. A mistake most new runners make is starting off too hard.
-Start each run with a 5 minute warm up and then a light stretch.
-Keep your upper body and wrists relaxed.
-Keep your pelvis neutral (no sway backs) and your head up.
-Arms should stay relaxed, with a natural swing.
-Breathe steadily, filling your lungs on the inhalation, relax as you exhale.
Week 1: Walk for 20 minutes 3 days
Week 2: Walk for 20 minutes 4 days
Week 3: Walk for 30 minutes 4 days
Week 4: 10 min. walk, then alternate 1 minute jog/4 minute walk for 30 more minutes 4 days
Week 5: Alternate 2 minute jog/2 minute walk for 30 minutes 4 days
Week 6: Alternate 3 minute jog/1 minute walk for 40 minutes 4 days
Week 7: Same as week 6
Week 8: 10 minute jog/ 1 minute recovery X 4 for 3 days
Week 9: 15 minute fast walk/ 15 minute jog for 4 days
Week 10: 20 minute jog
For best results, follow the Beginners Strength Training program on 3 of your off-running-days.
Keep a log to monitor your progress! to monitor your progress! Keep a log to monitor your progress!
Please remember these important parts out of your program:
1. Stretch after every workout. It doesn't take long and it's just as much a part of a safe running program as remembering to wear your shorts! It will make the difference between success and injury. Stretching by Bob Anderson belongs on your coffee table. It's got information you need to know about stretching every muscle you have. It's time-saving, thorough and absolutely necessary.
2. Drink water – the most important nutrient you put in your body! At least 8 glasses per day. It contributes more than half of your body weight, serving in physical performance, digestion, nutrient transportation and absorption, blood circulation, waste excretion and cell metabolism. It's an easy thing to do.
3. Get good shoes. It's your only special expense, so don't buy cheap-o's. They're just not worth it. You're better off running bare-footed than settling for anything under $70. Really.
An expenditure of at least $85 on good shoes every 300 to 500 miles (that's about 4 to 5 months) is the smartest investment any runner can make. Regular sporting goods stores are not the best place to buy shoes. Shop at specialty running stores which usually hire knowledgeable staff. If you don't have one nearby, you'll be safe to stick with one of these brands: Adidas, Saucony, Asics, Nike or Reebok (DMX).