 Have you always wanted to learn how to run, but didn't know where to start? Our 4-week running plan will give you the basics needed to run (and you can download it!). Running takes skills. A few of those skills include breathing properly, and holding proper form. After you master those, and get used to running on a regular basis, you will find yourself in love with a new form of cardio. Breathing The key to breathing while running is breathing in through your nose and out through your mouth. If you do all mouth breathing, you are going to feel exhausted, and quickly. Of course, some runners prefer to inhale and exhale solely through the mouth, but we have found that this increases dehydration. Whatever you choose, stick with it. If breathing through your nose feels like a chore, then switch to mouth-only, but be sure to keep extra fluids on hand. Once you have found a breathing method that works for you, you need to learn to pace your breathing. A steady INHALE 3, EXHALE 3-6 counts is common, but again, nobody breaths the same way. To learn breathing control, take a one-minute walk, focusing on your breathing pattern (it should be deep and regular). Pick up the pace to a fast walk and try to keep the same breathing pattern. Next jog and then run. Each time, keep your mind on breathing at the same rate that you started with. Our fitness expert says that she is constantly listening to her breathing pattern. In fact, she doesn't listen to music or anything because her main focus is internal. Try running without music for at least the first few weeks of running before adding in music, if you must. Proper Form Improper form is the main cause of running injuries. Even the best runners struggle with form. Here are a key tips to maintaining proper running form:
Week One Sunday**: • 40-minute run-walk. Aim to run for 90 seconds and walk for 30 seconds. Monday: • Strength training or yoga Tuesday: • 20-minute tempo* Wednesday: • Upper body workout: 3 sets of 10 of pushups, dips, burpees, jumping jacks, and lat raises. Thursday: • 40-minute walk/run: run 2 minutes, walk 1 minute until you are done. Friday: • Lower body and abs: 3 sets of 10 of crunches, lunges, squats, pelvic lifts, and calf raises. Saturday: • 30 min steady Week Two Sunday: • 20-minute walk + 20-minute strength training (squats, wall sits, crunches, pushups, dips) Monday: • 45-minutes: Jog 5 minutes, Run 5 minutes, repeat Tuesday: • Rest Wednesday: • 5 times of 3 min fast run/3 min slow walk Thursday: • Upper Body: 3 sets of 10 reps of bicep curls, shoulder press, pushups and lat raises Friday: • 30-minute steady run (aim for the full 30 at your regular pace) Saturday: • legs +walking Week Three Sunday: • 30-minute steady pace Monday: • 30-imnute strength training or yoga Tuesday: • 50-minute tempo (feel free to walk and run during this workout, if needed) Wednesday: • 30-minute upper body workout Thursday: • 20-minute tempo Friday: • Lower body and core workout Saturday: • 30 min steady run Week Four Sunday: • Rest Monday: • 30 minutes stretching. Take a 30 minute walk too. Tuesday: • 30-minute tempo Wednesday: • Upper Body workout Thursday: • 40-minute steady run Friday: • Lower body workout Saturday: • 50-min steady * Tempo means to perform slightly faster than your regular pace. To find your regular pace, go running comfortably for 1 mile and time it. That is your regular pace. ** For every run, warm up and cool down with a 5-minute walk. Download the Plan
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