Running is a great exercise for fitness because it increases bone strength and muscle endurance. It is an unfortunate reality that many people get turned off by running simply because they start off with a running routine which is extremely demanding. The excessively strenuous routine puts too much stress on the body and makes people very much discouraged. The question then is that what the way out is for a perplexed person who is beginning running.
The secret to beginning running successfully is to begin with an easy running routine that allows you to build up on endurance and then to move towards more demanding work outs.
Lets us discuss a beginner's running program which is more of a walking or jogging program that fits the needs of the beginner. The idea is to provide a beginner with a routine which is less demanding both physically and psychologically.
An easy routine promises to transform a couch potato into a runner. All you have to do is to perform a week long workout for several weeks with each session taking about 20 to 30 minutes, three times a week. It is better to evenly space these three days to allow the body to recover between work outs. It is also necessary to begin each workout with a brisk five minute warm up walk. As an example you can carry out the following routine of work: Week one your work out should consist of alternate 60 seconds of jogging and 90 seconds of walking for 20 minutes. During week two increase the time of the workout components of the first week with 90 seconds of jogging and two minutes of walking for 20 minutes.
During week three, when progress is becoming visible, you can follow a more detailed plan: Jog for 90 seconds and follow it up with a walk of 90 seconds, then, jog for 3 minutes follow it up with a walk for three minutes. In week four, do alternate jogging for three minutes and walking for 90 seconds followed by jogging for five minutes and walking for two and a half minutes. Finish off the work out with a jog for three minutes, a walk of 90 seconds, and a jog of five minutes. On week five, you can jog for 20 minutes without walking. On week six and seven you will jog for 25 minutes. On week eight, the time will increase to 28 minutes. Week nine, which constitutes the final workout, increase the time to 30 minutes. Congratulations!
May I recommend you also read 10K Running Training [http://runtofinish.com/10k-running-training/]. For a complete guide to running, running gear selection, running styles and mistakes, and training schedules, check out Basic Guide to Running [http://runtofinish.com/basic-guide-running/].
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