Running Training Schedule, Beginners Running Program, Daily Workout Schedules. The running training schedule below is Step 2 of our Beginners Running Program which will help you to learn how to start jogging if you have never done it before. This running training program aims to increase your fitness and endurance to run for a long period of time. Before you start Step 2 read Step 1: Introduction to Running for Beginners - things you should know about running shoes, clothes, running cramps and running stretches before you start your daily workout schedules. So, you have clearance from your doctor, bought a good pair of running shoes and full of motivation to lose weight, get fit and better yourself, so let’s get started! Duration of the program – 1. Always warm up properly before you start by walking for 5 – 1. You should always finish running with a cool down – 5- 1. Week 1: Ready for your first 3. OK, walk for the first 5 minutes at a good pace to warm up. Then mix jogging at an easy pace for 1 to 2 minutes with walking for 5 minutes at a time. Repeat 3 times with the last 5 minutes walking as part of your cool down routine. If you are out of breath – you are going too fast. Your breathing during your running training schedule should not be heavy and you should be able to carry on a conversation during running. Unfortunately depending on your age, and your fitness level, we all develop at different rates, so you'll need to judge when to step things up or down a bit.
Repeat the above 2- 3 times in a week. But take 1- 2 days off in between each jog, and make sure you drink lots of water. Week 2: We'll stick with 3. Aim for 3 sessions in the second week. Week 3: Walk for 5 minutes to warm up then mix 3- 5 minutes jog with a 2 minute walk, repeat 4 times with 5 minutes walk at the end to cool down. Do 3 sessions in week 4. Week 5: Warm up with a 5 minute walk, then run for 8 minutes and walk for 2 minutes – repeat 3 times. Is running a fast solution for weight loss? While running is a very effective way to shed pounds, this transformation takes place over time and requires. Running for weight loss? Prepare to be patient. WEIGHT LOSS WORKOUT PLAN: CARDIO. This weight loss workout plan consists of both cardiovascular exercise and resistance training. The name of the game is to blitz fat, which means to burn as many calories as you can. Do not forget to walk at the end for 5 minutes to cool down. Do 4 sessions per week. Week 6: Walk for 5 minutes, then jog for 9 minutes and walk for 2 minutes – repeat 3 times with 5 minutes walk at the end. Aim for 4 sessions in week 6. Week 7: After your first 5 minutes walk, run for 1. Do 4 sessions this week. Week 8: If you have managed to keep up with this running training schedule so far great, your target this week is 3 sessions with a 3. If you haven't kept up, do not feel bad or demotivated. Just progress at your pace, and believe me you will get there. So walk for about 5 minutes, and then jog for about 2. The goal here is to jog for 2. In the next session, move onto 2. During session 3, you can do your first 3. After a 3. 0 minute run, that's enough! Just walk home to cool down. Well done! Now you are ready for Step 3: Endurance Exercises to Increase Cardiorespiratory Endurance for Long Distance Running, Improve Running Speed. Author: Lana Soko. Like This Page? Share This Page: Back to top. Jogging Program for Weight Loss. Jogging is a simple exercise that enjoys a great deal of popularity. It’s fun, easy to do with a partner or independently, doesn’t require a gym or special equipment and is very effective as a weight loss tool. Jogging puts less strain on the knees and the lower body than running or sprinting, so it’s an exercise that many people can do consistently throughout their lives. According to the Centers for Disease Control and Prevention, jogging and related forms of physical activity can help you strengthen your bones and muscles, improve your mood and reduce the risk of conditions such as cancer, diabetes, osteoporosis and high blood pressure. Because of its calorie burning potential, it’s also a powerful aid for weight loss. A 1. 55- pound person burns more than 4. For a person who has never jogged before or has minimal jogging experience, it’s best to start out with a weight loss plan that includes a lot of walking. The fitness resource Cool Running recommends beginning by walking and jogging for 2. Warm up by walking briskly for five minutes, and fill the rest of the time by jogging in one- minute increments and then walking for 9. As time goes on, gradually increase the amount of time that you jog and decrease the amount of time that you walk. People with more advanced skill levels or greater endurance may find it more helpful to start out by jogging for longer periods of time. One goal is to gradually work up to the point at which it’s possible to jog for 3. More experienced joggers can experiment with interval training, which may involve alternating periods of jogging with periods of sprinting or running. Interval training burns more calories than continuous moderate activity over the same period of time. The American College of Sports Medicine suggests that healthy adults complete a minimum of 1. For weight loss, it’s always advisable to exceed the minimum recommendations, especially if your exercise sessions are lightly or moderately paced. Additionally, the Cleveland Clinic recommends rounding out a complete exercise program with strength training and stretching. Those activities will build muscle mass, help prevent injury and encourage a trim figure at any weight. To lose weight as quickly as possible, combine a jogging program with a healthy, reduced calorie diet that focuses on fresh and unprocessed or minimally processed foods, which will generally provide the most beneficial nutrients. Finally, it’s also helpful to have weight loss goals that involve benchmarks other than scale numbers. For example, try creating a goal of climbing one flight of stairs without getting out of breath or jogging for 1 mile without stopping to walk.
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