Cardio is a fantastic form of exercise for overall health and weight loss, it’s super easy to do no matter where you are, and it gets you up and moving in the fresh air. The following tips are all things my father had me do when I was getting into running, and as a competitive triathlete and Ironman, he knows what’s up.
Start at your level. The first few runs always suck, but when you push too hard they’re even worse and can be discouraging. There is no shame in starting slow!
To start off, do run-walks 2 to 3 times per week, with each run totally around 10 minutes to start and increasing your total time every week. Run-walks are effective exercise and burn calories, but they also help manage your heart rate as your body adjusts to running. This allows you to safely and effectively build up endurance and strength when you are unaccustomed to heavy cardio.
Begin with a 30 second run and 1 minute walk. Repeat as many times as you can during each workout (preferably totally around 10 minutes to start off) and perform these workouts for at least a week before progressing your total time or the ratio of running to walking.
Progress to a 1 minute run and 1 minute walk, then a 2 minute run and 1 minute walk, then a 3 minute run and so on, increasing the run time every few workouts and running a longer total time each week.
Once you can comfortably reach 2-3 miles with the run-walk, transition into just running. You should stick with the run-walk for at least a month before making this transition if you have no prior running experience. Once you make the switch, your overall workout times and distance will shorten, which is to be expected. These workouts will also be harder than the run-walk, but don’t be discouraged. You’ll soon adjust and continue to improve.
Now you’re running! Keep running a few times a week, and as your endurance builds, you’ll be able to go faster and further!
I’m so proud of you for putting in the work to get the lifestyle and body you want! Running is a fantastic exercise that’s relatively quick and easy, and it’s a great supplement to other workouts, especially given the closing of gyms due to COVID. Just keep at it, and after a few weeks you’ll grow to love it!
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