💪 Let’s start with the first phase of running:
🚶 🏃The transition from walking to running! Don’t worry about speed or distance yet, let’s focus on emotions and the duration of our training.
And remember, always warm up your joints and gradually increase your heart rate!
Go for it! 💥
👉🏽WHAT RHYTHM HAVE I BEEN WALKING AND RUNNING?
🚶🏽 🚶🏼 Walking will be a happy pace.
🏃 The pace that we will take in the race will be a very smooth trot and very, very slowly. A somewhat higher pace than the one we have been walking.
Both rhythms have to allow us to talk 🗣.
So let’s get excited about finding our happy rhythm and enjoying the journey towards our running goals! 🏃🏽 🏃🏼
We are not looking for high intensity where the heart rate rises a lot since in this way it will be very difficult for us to endure running.
Starting slowly and consistently is the key 🔑 to building stamina and avoiding injury.
👉🏽 HOW MANY DAYS PER WEEK?
3-4 days alternating day yes day no.
But don’t stop there, try to alternate your runs with complementary activities with a bit of yoga, core work, strength training and cycling. Let’s cheer ourselves up with a complete fitness routine. 🏃 🧘 🚴
💪We are on our way to becoming unstoppable!
👉🏽 HOW LONG DO I RUN 🏃🏽?
If we start from ZERO we will start with only 3 minutes of running and 2 minutes of walking and progressively every week we will increase the times.
Starting from scratch does not mean staying there forever.
With these progressions, we can conquer any distance! 😎
WEEK 1➡️Run 3′ + 2′ walking (20-25′)
WEEK 2➡️Run 5′ + 2′ walking (30′)
WEEK 3➡️Run 8′ + 2′ walking (30′)
WEEK 4➡️Run 10′ + 2′ walking (40′)
🙌 To protect your joints, the ideal whenever possible is to start on dirt trails, less joint impact and more long-term success.
🌟 Before you know it, you’ll be racing like a pro!