12 Weeks To Start Running For Beginners

12 Weeks To Start Running For Beginners


1. Start of running

Running can not be a good exercise, running a whole body is healthy. Regularly running 30-40 minutes does not lead to diseases and the heart is strong. It protects against heart diseases and keeps you fit. But if you are starting the race then keep a few things in mind. Use running shoes for running.

12 Weeks To Start Running For Beginners
12 Weeks To Start Running For Beginners

2. First Week

Have a little patience in the first week of running, otherwise you will get tired easily and you will not be able to walk around for 20 minutes. So instead of running in the first week, go faster, let’s go for 4 minutes fast, then walk for 1 minute. Repeat this verb 4 times.

3. Second Week

You have not been able to become a good runner in the second week too, so instead of focusing more on running, pay attention to walking faster. Run for 1 minute in the second week, then go fast for 3 minutes, repeat this verb thrice 5 times. In this way, overall you run for 20 minutes.

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4. Third Week

Your practice goes up a little bit for the third week, at this time you can spend more time to run. So run 1 minute in the third week and 2 minutes faster, repeat this verb 7 times. This way you will run for 21 minutes this week.

5. Fourth Week

Your run time this week will be a bit over. This week you will run 1 minute faster instead of walking two minutes faster. That is, run 1 minute and move fast in the next minute. Repeat this verb 10 twelve.

6. Fifth Week

This week you will run more and less will run. Run for 2 minutes at the beginning and then move fast for 1 minute. Repeat this verb 7 times. This way you will run for 21 minutes this week, which is enough to keep the body fit.

7. Sixth Week

Your run time this week will be higher than before, i.e. you are now ready to some extent to run continuously. Run for 3 minutes then move for 1 minute faster. Repeat this process 5 times.

8. Seventh Week

By this week, your ability to run increases. Run for 4 minutes continuously and then move fast for 1 minute. Repeat this verb 4 times.

9. The Eighth Week

By this week you do not need much comfort in the middle of the run. Now let’s run for 6 minutes and then go fast for 1 minute. Repeat this verb thrice 3

10. Ninth Week

So far, you’ve worked hard on your running for almost 50 days. Therefore, from the ninth week you will have to relax only two times in the middle of the race. Run for 9 minutes and relax for 1 minute, do this action 2 times.

11. Tenth Week

You will only have 1 minute to relax in the middle of your race this week. Run for the first 12 minutes and then run for 1 minute and then run for 7 minutes.

12. Eleventh Week

By this time you will run for long. That is, run for 15 minutes continuously and then fast for 1 minute, then run for 4 minutes and complete your 20 minutes.

13. Twelfth Week

You are now ready to run completely. That means you will not have any problem running for 20 minutes in a row. So now run 20 minutes continuously without any interruption and keep yourself fit.

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