Running for Beginners

You see them everywhere: jogging, running through parks, forests, meadows, and inner cities, as nothing would. Have you to see them so far just jealous? No problem, because with our starter plan you are in just two weeks. We explain the basics to equipment, running, as well as proper diet and bring your fitness every day on their toes. Sport ring must be not worried: we have thought also of sufficient breaks and relaxation in addition to running and jogging.

Day 1:- Run six times three minutes, one minute in between each walking break

Before you start with the fitness plan, you should be again checked through by the doctor. Especially if you have driven a sport long, are overweight, suffer from heart problems, strong smoking or orthopedic problems. Once the doctor gives but green light, nothing more in the way is your running career.

Day 2:- Eight times three minutes of running, in between each one minute walking break

Get out your calendar and go through the next two weeks. For every day, think about when you one good half an hour can take time to work. Whether you get up every morning early, or evening the favorite soap from drop - half an hour every day to jog should be already in it for your fitness and health.

Day 3:- Running break

Today you deserve some rest. Time to worry about the food. Do you want to lose some weight, it is not done alone with sports. A small consolation: With the movement rises automatically, the desire to eat healthier. For the duration of the training plan, eliminate sugar and extremely fat from the diet. Eat all honey instead of sugar, grain instead of white bread, fruit instead of sweets and low-calorie foods instead of hearty food. Try out a few new, easy recipes and remember how you feel always closer to the lean, healthy runners out of the Park - also thanks to healthy nutrition.

Day 4:- Six times five minutes running, in between each one minute walking break

So far were you with the old slippers on the road that you had created five years ago for the aerobics class? Time for new running shoes (jogging shoes). Consult today in the store professionally. A good running shoe must cost calmly on the 100 euro - your joints will thank you. Enjoy the good feeling to have invested in your health and fitness. Sure you can wait, go tomorrow with perfectly insulated, appropriate, send a new jogging shoes.

Day 5:- Five times six minutes two minutes walking break in between each run,

Now, your feet are perfectly equipped, but about a cock rubbed out jogging pants and a T-Shirt that you put on only to sleep? Try rather tight-fitting, breathable materials, concerning the clothing. Only if the clothes directly on the skin, it can absorb moisture and derive to the outside. Also you should not too warm attract. The first five minutes you may still shiver, then should you but warm. You are unsure, you drag over just in case a light running jacket that can quickly pull and tie around your hips.

Day 6:- Running break

Treat yourself to some relaxation today. Take advantage of the half hour, where you otherwise would have gone running for relaxation. You mix a wellness drink of fresh strawberries and buttermilk, treat yourself to a massage your claimed feet or can regenerate the muscles with a relaxing bath.

Day 7:- Four times eight minutes two minutes walking break in between each run,

You will find the optimal load most easily with a heart rate monitor. As a beginner you can dispense it confidently technical bells and whistles. A simple model in which you can set the upper and lower limits for your heart rate, is perfectly adequate. The recommended training pulse for beginners is calculated from the following formula: resting heart rate + (220 - 3/4 age - resting heart rate) x 0.6

Day 8:- Three times ten minutes three minutes walking break in between each run,

We run barefoot today perhaps at in the garden, at the beach or at home. Otherwise, our natural running style is steamed and suppressed constantly by shoes. Also running shoes often have a strong insulation and support elements which entail a completely unnatural running, relying completely on artificial support. Only recently, the manufacturer of running shoes reflect again on the human anatomy. To make himself so not completely destroy your running style, you should note a few ground rules. Set up not too extreme on the heel, but rather flat foot while jogging. Press is dynamically while running from the ground. Hips and upper body should remain stable, loosely swinging with the arms.

Day 9:- Running break

Is running alone too monotonous over time? No problem, there are many sports that can not only complement the jogging, but even optimize. When swimming, for example, mainly the upper body is required, which is rather neglected when iterating. In addition, protect the joints in the water and train the stamina yet. Cycling also offers a promising alternative. You can work on your condition as when running in here without too much strain in the knees. 45 Minutes of cycling are about fine to 30 minutes running.

Day 10:- First 15, then 12, then 13 minutes of running, in between three minutes walking break

Try a new race route today. Once driving the car into the nearest forest, run cross-country, uphill and downhill, on different floors, at forest, times on meadow, wood, asphalt or gravel roads. The change is not only good for your endurance and the natural running style, but also the training makes them more exciting. By you discover the nature in your environment, do something for your health at the same time. In this way the today's training workload easier you guaranteed, as always the same boring round around the block. If you want to lose some weight, you need to vary not only the route, but also the speed. When you insert small intermediate sprints, adapts to the body not the burden and thus burn more energy.

Day 11:- Run twice 15 minutes, between three minutes walking break

Now, take an mp3 player as a small motivation help. Groovy party music immediately lifts the mood and carries in thoughts far away from aching legs and shortness of breath. Also a thrilling play can work wonders. Because if you want to know what happens next, you must continue to run or go out again as soon as possible. Who wants to carry around any appliance, should find a running partner. The right speed easily with this by the way also find out. As long as you can entertained yet enjoyable, the pulse in the optimal range is located.

Day 12:- Running break

They have now managed a large part of the training plan. To adhere in the future to regular course units, there are a few simple tricks. Set aside the running clothes in the evening already. Who rises directly from the bed in the sneakers, can go relaxed and refreshed to work and throughout the day enjoy the good feeling to have the training already behind him. Can you am not overcome already bring a bag with workout clothes to the job and just jog back home. In addition, it can help to arrange with a friend or a running group. It is always easy to find an excuse for the training, for themselves. To leave the sport partners have greater overcoming requires. Insert five euros for each completed run into a piggy bank. At the end of the month, you yourself something for the money, for example a pair of new running shoes or a form-fitting dress.

Day 13:- run for 30 minutes at

It is so far. Today, for the first time you run 30 minutes without intermission. Thanks to the intense preparation that may be not a problem anymore. You can count himself now to those athletes, which you follow have looked admiringly two weeks ago. The entry and thus the heaviest is now done, to stop running now would be unwise. So you continue to be on the ball, you should make is equal to the next challenge. Set yourself a new training target to run about an hour at a time, or to run eight kilometers in 45 minutes. Or sign up equal to a competition. Yes not just be a marathon. Even small town runs with five or ten kilometers distances awaken ambition and help you to stay on the ball. Generally, you should increase your training workload slowly and do not overstretch. You should maintain the respite of at least a day between workouts in each case, further, to give the muscles the way to regeneration and growth.