i’ve been out of shape for the past few years and i’m trying to start running. is it just me, or is there a chance i can actually run someday? jack jack, i’m so happy you wrote. and two, it doesn’t have to be so complicated or hard. the key is to make it fun and keep it simple. i’m going to share a learn-to-run strategy that is so simple, i could even do it. it is based solely on your body and how it responds to running. in fact, it’s a plan that is customized to you, because it progresses when your body is ready to do so. warm up five minutes. start every running workout with five minutes of walking to prepare your body for the demands of running. alternate running until you hear your breath, and walking until you catch your breath for a total of 20 minutes. if you’re like me, you may start out with 15 to 20 seconds of running and 2 to 3 minutes of walking until you catch your breath. that may be where your body is at fitness-wise right now.
go with it, tune into your body, and avoid pushing to go longer. but a few weeks down the road, that 15 seconds will grow to 30 or 45 seconds or even a minute, and the time it takes to catch your breath will drop. keep the total time of the running portion of the workout to 20 minutes until you build up to running 20 minutes total. that is, maintain the total time of the workout and allow your body time to adapt to the demands of running until you go farther. it may take you several months to run 20 minutes, but once you’re there, you’ll be able to add on more time. when you stick with a plan that is based on your body and avoid pushing for a certain time or pace, you end up finishing happy. and when you’re happy, you want to do it again and again. keep your running effort easy – this will become habit over time. in other words, don’t try to break the world record out there, keep it easy and one step above your fastest walking pace. invest five minutes to cooling down and gradually bringing your body back to its resting state. run to infinity and beyond! when that day comes, give yourself a high five, and begin to progress your running time by adding five minutes to your workout every 2-3 weeks. you can also add five minutes to one or two of the workouts per week and take your time as you progress.
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