Undoubtedly running is the best training approach when it
comes to losing the weight and keeping it off for good. Running is proven to
boost metabolism levels, burn mad calories, ward off cardiovascular problems
and can get you into the best shape of your life.
But starting it can be tricky as running’s high impact
nature can lead to discomfort, injury and/or overtraining.
Therefore, here is how to start running without much
trouble.
Follow the Walk-Run-Walk Method
When it comes to boosting fitness level without running the
risk of injury and burnout, the walk-run-walk training recipe is the way to go.
According to many researches and my own experience helping clients, this method
helps you gradually improve cardio power while still enjoying the training.
The walk-run-walk program consists of alternating low
intensity boosts (mainly walking) with high intensity intervals (running at low
pace) for a given time. The length and intensity of each interval depends
mostly on your fitness level, age and training goals.
For most beginners, starting out with a 45-second interval
run interspersed with one full minute walking for recovery is the recommended dose.
And as you get fitter, aim to increase the running duration while taking less
for recovery. Keep it up until you can run for 30 minutes without much trouble.
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