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Guide For The Newbie Runner


That article is about a Guide For The Newbie Runner. Running is a very ancient activity. If you take a minute to think about it, you will get the idea that the ancient mankind (which originated from Africa, think what it’s like to run in Africa’s heat!!! I don’t want to do it and I don’t recommend it either ) did its activities just by hunting and therefore was forced to run and run a lot.

Guide For The Newbie Runner

So today I am giving to those of you who want to start running some tips for the best “lift off” in this wonderful activity that is RUNNING. So what do you think I am going to write about? “OK guys go outside and start running 30 minutes each day and that’s it” – so NO. Running is much easier than it looks.

My plan includes rest time. Yeah you heard (or is it read?) me very well – REST TIME! So let’s stop with the introduction and go for the reason you guys are here for.

My recommendation is to sit for a minute or two and ask yourself, which physical activity level am I in right now? Am I doing any physical activities at all? After you do this little exam, you will get a clue about your level.

Contents

The First Plan (Total Beginner)

  • 5 minutes – walking (like you walk every day)
  • 1 minute – running
  • 9 minutes – walking (same as the 5 minutes walking)
  • 1 minute – running
  • 9 minutes – walking (same as the 5 minutes walking)
  • 1 minute – running
  • 9 minutes – walking (same as the 5 minutes walking)

The Second Plan (Intermediate Beginner)

  • 5 minutes – walking (like you walk every day)
  • 3 minutes – running
  • 7 minutes – walking (same as the 5 minutes walking)
  • 3 minutes – running
  • 7 minutes – walking (same as the 5 minutes walking)
  • 3 minutes – running
  • 7 minutes – walking (same as the 5 minutes walking)

The Third Plan (Advanced Beginner)

  • 5 minutes – walking (like you walk every day)
  • 5 minutes – running
  • 5 minutes – walking (same as the 5 minutes walking)
  • 5 minutes – running
  • 5 minutes – walking (same as the 5 minutes walking)
  • 5 minutes – running
  • 5 minutes – walking (same as the 5 minutes walking)

Let’s Get Micro On The Plans

!!!WHERE IS MY REST TIME? YOU PROMISED REST TIME!!! I WANT MY REST TIME

The first thing you should do is to calm down a little. Now about the rest time you crave so, believe me that when you walk it will be the best rest time ever.

Some advice for those who don’t really know which level they are. You should start with the second plan and see if you go through it. If it’s hard you should go for the first one and if that one is too easy go for the third – maybe it’s the right one for you (who knows… only you).

The running pace should not be so hard. If you got a heart rate meter make sure your heart rate is be between 75% – 80%.  Here is a tip to know if you are in the right pace, speak – see if you can speak while you are running, if you can it means you are in the right pace (if you are running alone try not to talk loud so people will not think you got crazy). Another tip is to feel your breath. Am I breathing too quickly and heavily? If so, take down your pace and take it slower.

You can also play around with the minutes you put in for running and walking, if you want you can make a mix like this plan below:

  • 5 minutes – walking (like you walk every day)
  • 5 minutes – running
  • 5 minutes – walking (same as the 5 minutes walking)
  • 6 minutes – running
  • 4 minutes – walking (same as the 5 minutes walking)
  • 5 minutes – running
  • 5 minutes – walking (same as the 5 minutes walking)

As you can see the 5 minutes at the beginning is just for warming up. DON’T SKIP IT!

WOFFF we got to the end of this article, I hope you enjoyed it. So you are still here? GO RUNNING.

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