Running Plan if you hate running: Part 1 Jogging

Running Plan if you hate running.

I can say, I never have been a fan of running I will take back to back spin class, but ask me to run that’s another story. However, there are a lot of benefits to running the biggest one is you don’t need any equipment, all you need is a pair of running shoes. Running can improve your physical and mental health, and that’s just naming a few benefits. If you need more here are 71 reasons

https://runrepeat.com/what-running-does-to-your-body .  

Before you start running you need to do a few stretches. Hold each stretch for 5 second. I do each stretch 2 to 3 times. Also remember to stretch after you run/jog this time hold each stretch for 20 to 30 seconds and repeat each stretch 2-3 times. And eat protein 45 minutes after exercising.

SLXLM

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​​SLXLM

Get an interval timer app, to monitor your run times, Couch to 5k, or Map my Run.  

Each run should take between 30-45 minutes, keep in mind it could take longer or shorter depending on your fitness level.

Week one

Jog three days make sure you rest in between runs.

Start with a 5 minute walk  

Get a timer ready and start jogging as long as you can, try to jug for at least a minute. After that walk for a minute and thirty seconds, set an interval timer and put in your run time and your walk time. Repeat 5 to 8 rounds.

If you are only able to run for 30 seconds, that’s 30 seconds more than you did the day before.

Week 2

Jog three days make sure you rest in between runs.

Increase your run time by 10 seconds increase your walk time by 20 seconds.

So your jogging longer and recovering longer. By taking a longer recovery time your body  recovers, so that you can work on your run time. As the weeks go on your recovery will get shorter, before you know it you will be running without stopping..

Week 3

Jog three days make sure you rest in between runs.

Increase your jog time by 15 seconds, and try to increase your walk time by 10 seconds.   

Week 4

Jog three days make sure you rest in between runs.

Increase your jog time by 15 seconds, try to decrease your walk time by 20 seconds.   

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