Running is an amazing form of exercise. It gives you the right boost of cardio, and since most people run out in the open, it is a beautiful way to bond with nature. Running is also the cheapest form of exercise in which you don’t have to spend on any other equipment other than a good pair of running shoes, which, in all likelihood, you might already have. All of this sounds great, but running isn’t as easy as it sounds. You need stamina to pull off a good run. So, here is a progressive 8-week training plan that starts off with more walking than running. By the end of it, you should be able to run for about 30 minutes at a relaxed pace.

Once you reach this two-mile goal, you can decide whether you want to increase your goals, or continue running for 30 minutes at a stretch 3 to 4 times a week. Studies say that running at a relaxed pace for 30 minutes will allow you to lose weight or maintain it. It will also help keep your insulin, cholesterol, and blood pressure in check.

If you want to push yourself and go higher, there are many training programs available online. As intimidating as they might seem, be assured that reaching the two-mile goal is the hardest. Once you have reached this level of fitness, it is quite easy to move ahead. All you need is patience and discipline. Make sure you consult your fitness trainer or doctor before you push yourself too much. Also, listen to your body, and if it tells you it cannot push further, you must stop right there.

All set to commit to your goal for the next 8 weeks?

Key Points To Consider Before You Start The 8-Week Plan

1. If you are over 40 years old, or 20 pounds overweight, make sure you consult with your doctor before you start this program. It might be a good idea to consult with your trainer if you haven’t had any prior exercise experience. Your doctor should encourage you to take on the walk-run program, unless you have major health conditions.

2. There will be bad days. You will see ups and downs, but the downs are sure to pass quickly, and you will only get better with each workout. So, hang in there, and do not quit the program.

3. Make time for your workouts. You will not have time for them unless you schedule them. If you are too busy, make them a part of your calendar so that you have no excuses for not exercising or sticking to the plan.

4. Do not rush. There are no shortcuts when it comes to exercise. Rushing will only lead to injuries and discouragements. Go slow. Remember, the goal is to reach 30 minutes of continuous running, not to break any other records.

Checked with your physician? Inspired enough? Let’s go!

The 8-Week Plan

WEEK 1

You are most likely going to be super pumped up about the workout, which is good, because you are sure to give it your all. But, make sure you are prepared for downfalls as they are bound to happen, and you won’t be as motivated if you are not prepared.

Training Tip: Fueling up for your workout is extremely essential. To fuel up for your workout, have a piece of fruit or an energy bar two hours before you lace up your shoes. Drink water and hydrate yourself an hour before the workout. Also, load up on potassium and sodium for a healthy workout. 

Monday: Today will be a combination of both running and walking. You will run for a minute and walk for two minutes. Repeat the running and walking alternatingly ten times.

Tuesday: Today is a walk only day. Walk at an easy pace for 30 minutes.

Wednesday: Today, you need to run and walk again, same as what you did on Monday. Run for a minute and walk for two. Repeat this ten times before you call it quits.

Thursday: Walk away at a slow, easy pace for 30 minutes.

Friday: Again, you need to run for a minute and walk for two, alternatingly for 30 minutes. 

Saturday: Today is just like Friday. You will run for a minute, and walk for two minutes, ten times over. 

Sunday: TGIS? Well, today you can just relax and let your muscles rest.

WEEK 2

You will see your energy and motivation drain a little, but you haven’t given up yet. It all looks doable. It is! 

Training Tip: Always remember to warm up and cool down when you are working out. Walk for two to three minutes before and after your workout. Do not stretch before your workout. You can stretch once you are done with your workout and lazing on your couch. 

Monday: Like the last time you worked out, you have to run for two minutes and walk for one. Repeat this ten times.

Tuesday: You can take it easy. Walk at an easy pace for 30 minutes.

Wednesday: Now, the workout is getting intense. You must run for three minutes and walk for one, and repeat this seven times. You need to run for the last two minutes.

Thursday: Walk easy for 30 minutes. 

Friday: Today, you must run for four minutes and walk for one, and repeat this six times. 

Saturday: Repeat what you did on Friday by running for four minutes and walking for one, six times. 

Sunday: Time to rest your muscles.

WEEK 3

This week will probably be your worst. You will lose hope and find yourself giving up. The real challenge is not the running but keeping up your will power.

Training tip: While you are running, let your arms hang comfortably by your sides to absolutely relax them. Bend them at 90 degrees at your elbows, and move them back and forth at your waist. Curl your fingers into a loose fist. 

Monday: Run for five minutes and walk for one, repeating five times.

Tuesday: Do the easy walk for 30 minutes.

Wednesday: Repeat what you did on Monday. Run for five minutes and walk for one, repeating the regime five times.

Thursday: Walk for 30 minutes.

Friday: Run for six minutes and walk for one. Repeat this four times, and finish off by running for the last two minutes.

Saturday: Repeat what you did on Saturday. Run for six minutes and walk for one, repeating it four times over, and run for the remaining two minutes.

Sunday: It’s time to rest!

WEEK 4

If week 3 seemed hard, the stakes are just going higher. The key is to stay focused. You can do it!

Training tip: If it is hot and sunny, do not forget to wear sunscreen, sunglasses, and a cap to keep the sun at bay. It is a good idea to run slower if the weather is hot and humid. Take more breaks, and try running when the sun is not blazing (early mornings or late evenings).

Monday: Run continuously for eight minutes and walk for one. Repeat thrice, and finish off by running for three minutes.

Tuesday: It’s Tuesday! Walk easy for 30 minutes.

Wednesday: Run for nine minutes and walk for one, repeating thrice.

Thursday: Time to walk for 30 minutes, again!

Friday: Run for 10 minutes and walk for one, repeating twice, and finish off, by running for eight minutes.

Saturday: Run for 11 minutes and walk for one, repeating twice, and finish off by running for six minutes.

Sunday: Time to rest!

WEEK 5

You are halfway through. It isn’t so hard after all! You now believe you can do it. You are only four weeks away from your goal.

Training tip: You can skip your running and walking once in a while and do some cross-training workout instead. You can cycle for about 30 to 40 minutes. It will be a refreshing change, and you might learn something new while developing new muscles. 

Monday: Time to run and walk again! Run for 12minutes, and walk for one. Repeat twice, and then run for four minutes.

Tuesday: Easy walk for 30 minutes.

Wednesday: Run for 13minutes and walk for one, repeating twice. Finish off the workout by running for two minutes.

Thursday: Walk the easy walk for 30 minutes.

Friday: Run for 14minutes and walk for one minute. Repeat this twice.

Saturday: Run for 15minutes, walk for one, and then run again for 14minutes.

Sunday: Hurrah! It’s time to relax, again.

WEEK 6

The worst is over. You feel tired, but confident that you can do it.

Training tip: Running helps to strengthen your bones. But, you need adequate calcium to support the running, at least 1,000 mg a day. Drink two full glasses of low-fat milk, or a cup of yogurt. You could also add green leafy vegetables to your diet to give you that required boost of calcium. 

Monday: Run for 16minutes, walk for one, and then run for 13minutes.

Tuesday: Walk for 30 minutes.

Wednesday: Run for 17minutes, walk for one, and then run again for 12minutes.

Thursday: Walk the easy walk for 30 minutes.

Friday: Run for 18minutes, walk for one, and then run for 11minutes.

Saturday: Run for 19minutes, walk for one, and run for 10minutes. 

Sunday: Rest!

WEEK 7

You are almost there!

Training tip: Beginners will tend to develop sore knees or shin splints, but these pains will pass very soon. Treat them immediately  by using ice packs after your workout. If the pain doesn’t fade away, take a break from your workout until the pain subsides. 

Monday: Run for 20 minutes, walk for one, and then run for nine minutes again.

Tuesday: Tuesdays will never be the same again! Run for 20minutes, walk for one, and then run again for nine minutes.

Wednesday: Run for 22 minutes, walk for one, and then run for seven minutes.

Thursday: Walk for 30 minutes.

Friday: Run for 24 minutes. You are very close to your goal. Walk for a minute and run for five minutes.

Saturday: Run for 26 minutes, walk for one, and run for three minutes. 

Sunday: Time to rest.

WEEK 8

It’s your last week. You will notice your stamina is better, and you can run without running out of breath.

Training tip: Do not workout in a busy street. It is important you breathe in fresh, clean air while you workout. Parks and greenbelts are the best terrains for beginners. 

Monday: Run for 27 minutes, walk for one minute, and then run for two again.

Tuesday: Run for 20 minutes, walk for one, and then run for nine minutes.

Wednesday: Run for 28 minutes, walk for a minute, and then run for a minute.

Thursday: Do the easy walk for 30 minutes.

Friday: Run for 29 minutes and walk for one.

Saturday: Run for 30 minutes.

Sunday: Rest!

Congratulations! You have successfully managed to achieve your goal. Remember, it might be easy to start off and reach your goals, but the race is never won until you keep running. Don’t ever give up!

The post The 8-Week Plan To Transform You Into A Runner appeared first on STYLECRAZE.

by Shirin Mehdi via STYLECRAZE