Listen to music while you run to make the workout more fun.
Running is a full-body exercise that improves your cardiovascular and muscular strength. All that is required is a good pair of shoes and a treadmill or the open road. The act of running is physically and mentally challenging for many people. You can work your way up to running for a full 30 minutes with a beginner's training regimen which combines walking and running. Over a few weeks, your fitness level will improve and you will be running steadily for 30 minutes before you know it.
Instructions
1. Aim to run at least three times a week to build your endurance. Even if you're not running during the entire workout, you will still be improving your physical fitness.
2. Alternate walking and running. Walk for 10 minutes at a moderate pace to warm up and then pick up the pace and run for two minutes. After two minutes, slow down again to walking for four minutes. Alternate between walking and running. In future workouts will gradually increase the time you spend running and decrease the time you spend walking.
3. Repeat this run-walk sequence as many times as possible. Don't worry if you can only perform one alternation during the first workout. Walk briskly if you can't continue running.
4. Increase the amount of time you run and decrease the amount of time you walk with each workout. Listen to your body and do this at your own pace. Try to increase the running time by one minute each time you head out.
5. Exercise for a total of 30 minutes during each workout. For example, if you are running for seven minutes and walking for three minutes, you should perform this sequence three times to hit the 30-minute target.
6. Work your way up to running steadily for 30 minutes. This may take many weeks or months but persist and continue to push your body by increasing the running time and decreasing the walking time in a 30 minute period.
7. Avoid running every day. Your body needs time to recover from physical strain so give it a day off to repair.
8. Partner with a running buddy to stay motivated and on track. A friend not only keeps you going, he can also keep you distracted and having fun during the workout.
Tags: walking running, amount time, each workout, running steadily, running steadily minutes, running time