An Ideal Beginner Running Program for Women
With your busy life, finding time for yourself can be a challenge. Every new plan to work out more and get in shape fails because of one basic element: time. Here's the good news: you don't have to put a ton of time into your beginner running program in order for it to be effective. All it takes is some careful planning, along with carving out thirty minutes, three days a week. Another bonus? Moderate exercise three times a week is just what the doctor ordered - literally. You can get on the road to a better you while easing yourself into a beginner running program just for women like you.
If you haven't had a recent physical, it's a good idea to check with your doctor before you start on any kind of extended exercise program. Get yourself checked out and cleared to start exercising regularly. You'll also want to make sure you have the right equipment. Luckily, running doesn't require much. You need a sturdy pair of shoes and some loose, comfortable clothing that will allow you movement without too much of that icky chafing.
Every workout should start with stretching and warming up. This can't be stressed enough. A lot of first-time runners find that they have more injuries than they expected, and that is usually because they didn't take the time to properly warm up first. Stretching out your muscles and warming them up activates key muscle groups and prevents injury by preparing them for running. Finally, make sure you're hydrated. Think of water as your body's most essential vitamin when it comes to running.
Your running program should gradually push you toward a constant run, but you don't have to do it in big bursts of speed and impressive athleticism. There is no competition here. Start by walking for six minutes a time, followed by a one minute jog. Repeat three times. The next week, you can cut your walking time down to five minutes, and up your jogging time to two. Continue this process, running three times a week for about thirty minutes at a time. By week eight, you should be able to start and end with a five minute walk, running for a solid twenty minutes in between. This beginner running program for women is designed to gradually condition your body to do what it was made to do - run. You'll feel energized, sleep better, and lose weight. Best of all, you will notice improvements in your general health.
If you haven't had a recent physical, it's a good idea to check with your doctor before you start on any kind of extended exercise program. Get yourself checked out and cleared to start exercising regularly. You'll also want to make sure you have the right equipment. Luckily, running doesn't require much. You need a sturdy pair of shoes and some loose, comfortable clothing that will allow you movement without too much of that icky chafing.
Every workout should start with stretching and warming up. This can't be stressed enough. A lot of first-time runners find that they have more injuries than they expected, and that is usually because they didn't take the time to properly warm up first. Stretching out your muscles and warming them up activates key muscle groups and prevents injury by preparing them for running. Finally, make sure you're hydrated. Think of water as your body's most essential vitamin when it comes to running.
Your running program should gradually push you toward a constant run, but you don't have to do it in big bursts of speed and impressive athleticism. There is no competition here. Start by walking for six minutes a time, followed by a one minute jog. Repeat three times. The next week, you can cut your walking time down to five minutes, and up your jogging time to two. Continue this process, running three times a week for about thirty minutes at a time. By week eight, you should be able to start and end with a five minute walk, running for a solid twenty minutes in between. This beginner running program for women is designed to gradually condition your body to do what it was made to do - run. You'll feel energized, sleep better, and lose weight. Best of all, you will notice improvements in your general health.
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