Did you decide to start running but you don’t know how to start? Running is the ideal cardiovascular exercise, when you sweat during your running training, is the sign that your body is metabolizing faster and burning up excessive stored fats. But is important to start with the right track, especially if you have never run before.

The first thing you need to know is to start a running program. Is to schedule your workout, make a program for 8 weeks to start little by little, the goal is to reach 30 minutes of continuous running.

Running replace body fats with muscle tissue, that means that after a couple of weeks, you will discover that you don’t drop pounds, you actually gain weight. This only means that your running is working effectively, and eventually you will start losing the excess of body fat.

Losing weight is all about burning more calories than you consume. Therefore, there is something to be said about watching what you eat. Remember that to lose a pound, you need to burn 3,600 calories, so stay away from foods that would give you higher calories than that. While you are on your running regimen, cut down on a coffee, alcohol, chocolates, fast foods, and junk foods. You should instead consume more carbohydrates.

Running is just effective if done regularly. If you really want to see results, you have to stick to your program, I know everyone have good and bad days, but set up your goals to keep your motivate it, you can also look for a run partner to avoid get bored. Thinking of someone going with you on a run can sometimes be a very good motivation to do it. Working alone makes staying in bed in a cold morning seems extremely tempting.

After weeks of running, and after losing those extra pounds, you may find that your weight loss slows down. Sometime later, you will notice that your weight stays as is, unable to lose a single pound.

Its is important you change your program time to time, and one way to solve this is to vary the distance, length or intensity of your running. Doing this will challenge the muscle anew.

Lets get started with your 8 week beginners program

Week 1

Run 4 times per week

Run 1 min, walk 2 min, and repeat 10 times

Week 2

Run 4 times per week

Run 2 min, walk 1 min, and repeat 10 times

Week 3

Run 4 times per week

Run 5 min, walk 1 min, and repeat 5 times

Week 4

Run 4 times per week

Run 8 min, walk 1 min, and repeat 3 times and run extra 3 min

Week 5

Run 4 times per week

Run 12 min, walk 1 min, and repeat 2 times and run extra 4min

Week 6

Run 4 times per week

Run 16 min, walk 1 min, and run 13 min

Week 7

Run 4 times per week

Run 20 min, walk 1 min, and run extra 9 min

Week 8

Run 4 times per week

Run 27 min, walk 1 min, and run 2 min

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