Sometimes you want to do something but you are unsure how to begin. That can certainly be the case with running. You want to know how to start and get better without burning out and quitting.
Runners World developed a great program for beginners.
With the Get-Started Plan, you'll ease your way into a regular walking routine. It starts you out slowly, to build your confidence and reduce your risk of injury.
Even at a moderate pace, you'll reap many benefits. ("Moderate" means you're moving fast enough to get your heart pumping but not so fast that you become out of breath.)
Almost immediately, you'll notice improvements in your flexibility, your energy level, and your mood.
After the second week of the program, your workouts will feel easier a sign that your heart is getting fitter and your legs are getting stronger.
| Week | Duration (min) | Frequency (days/week) | Intensity |
| 1 | 10 | 3 | Moderate |
| 2 | 15 | 4 | Moderate |
| 3 | 20 | 5 | Moderate |
| 4 | 30 | 5 | Moderate |
During week 1 of this program, walk at a speed that feels comfortable for you. Then in weeks 2 through 4, pick up your pace a bit, as though you're in a hurry to get somewhere.
Note : Please consult your medical doctor before trying this or any physical activity.
If you would like to contact us with any questions or feedback, you can reach us by email.
Thank You for Visiting !
Joseph A. Jones & The WellLife Team
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