The E word has made a pretty regular appearance on CGD lately – exercise. Exercise has an abundance of benefits that you can tap into for nothing and with the London Marathon ballot opening this week for next years dreamers, running is the talk of the net right now.
We’ve decided to put together an easy 4 week get-started guide for beginners to give any aspiring runner a helping hand. So lace up your trainers and dust off your finest leggings, here we go.
Week 1 – Start small. If you’re starting from no running experience at all getting outside is the first hurdle. Go for a walk for around 30 minutes and once you’re comfortable you can build from there. Walk every other day and if you feel comfortable enough try running for 30 seconds then walking for 2 minutes and repeating.
Week 2 – Build It Up. You’re fitness will already be improving by now. Keep your routine to every other day but build up your running time. Try running for 2 minutes then resting for 2. If you can do more, do it, but don’t push yourself too hard too soon. Your ability to run will improve quickly, but only if you let your body adapt and don’t break it in week 2!
Week 3 – Less Walking. Now it’s time to reduce your walking time a little more. Try running for 4 or 5 minutes and walking for 1. Running the same route is a great way to see how much you are improving, target a certain landmark or lamp post to run past then push a little bit further.
Week 4 – More Running! Be proud of yourself for getting to week 4. You should be in a pretty good routine by now and already feeling the benefits of getting outdoors to exercise! Continue to gradually increase your running and decrease your walking time. By week 4 go for 6 or 7 minutes running then walk for 1 to 2 minutes.
I’m sure you can see how this continues…gradually increasing your running minutes will mean you get fitter without risking over-straining your muscles and will reduce risk of injury. By 8 weeks you should be able to run a full 30 minutes!
Remember to consult your doctor before starting any new exercise regime.
Featured Photo: Weheartit