How to start running, if you're not in shape?

Indeed, in his articles, we often focus on people who already have some experience of physical activity and want to move forward in their achievements. But what about those who have all the achievements so far made up of dozens of extra kilograms, a bouquet of chronic diseases and poor health?

The reason for writing this article was the question Anastasia Khitrova specified in the comments infographics about proper running technique. She asked how to start jogging workout, if a person is at the lowest level of sports training?

Indeed, in his articles, we often focus on people who already have some experience of physical activity and want to move forward in their achievements. But what about those who have all the achievements so far made up of dozens of extra kilograms, a bouquet of chronic diseases and poor health?

First of all, do not despair, because you can start jogging with virtually any level. Today we introduce you to the exemplary training plan that will get you started running.
Regardless of your current state of physical fitness, you will need the same set of characteristics in order to achieve the desired result. First of all is perseverance, discipline, willpower, motivation. Add to this gradually and cautiously, and then all must come out.

This training plan is based on the fact that at the initial stage you are able to walk and are willing to devote to this about 20 minutes each day. As you can see, not much, but in the end very soon, you will learn 20 minutes of continuous running! And this is a good foundation for the transition to a real training.

We remind you that you need to train every day. During the lessons listen to your feelings, get a training diary. If the load of the week is given to you easily, then move on to the next, if you feel that do not manage, then try again. On average, this training plan is designed for 12 weeks. So there you go!

week 1

• RUN - 0 min.
• STEP - 1 + 4 min. (Step 4 minutes fast, then slowly 1 minute)
• REPEAT - 4 times
• TOTAL - 20 min.

week 2

• BEG - 1 min.
• STEP - 3 min.
• REPEAT - 5 times
• TOTAL - 20 min.

week 3

• BEG - 1 min.
• STEP - 2 min.
• REPEAT - 7 times
• TOTAL - 21 min.

week 4

• BEG - 1 min.
• STEP - 1 min.
• I repeat - 10 times
• TOTAL - 20 min.

week 5

• RUN - 2 min.
• STEP - 1 min.
• REPEAT - 7 times
• TOTAL - 21 min.

week 6

• RUN - 3 min.
• STEP - 1 min.
• REPEAT - 5 times
• TOTAL - 20 min.

week 7

• RUN - 4 min.
• STEP - 1 min.
• REPEAT - 4 times
• TOTAL - 20 min.

week 8

• RUN - 6 min.
• STEP - 1 min.
• REPEAT - 3 times
• TOTAL - 21 min.

week 9

• RUN - 9 min.
• STEP - 1 min.
• REPEAT - 2 times
• TOTAL - 20 min.

week 10

• RUN - 12 min.
• STEP - 1 min.
• RUN - 7 min.
• TOTAL - 20 min.

week 11

• RUN - 15 min.
• STEP - 1 min.
• RUN - 4 min.
• TOTAL - 20 min.

week 12

• RUN - 20 min.
• YOU DID IT!!!
• TOTAL - 20 min.

Join our layfhakerskomu community of runners. Share in the comments of your progress. Good luck!