No matter your current fitness level. You just need to be able to spend some time (ideally three days a week, only over 30/35 minutes a day), constancy during the eight weeks that the plan will last, and decent running shoes. You won’t need to spend a lot of money on them, but it’s essential that we get off to a good start and that the chosen sneakers are running shoes.
If you still don’t have slippers, in this article we give you some tips when choosing your first running shoes.
With that and sports clothes suitable to the outside temperature, we will be ready to start our plan (at the moment you don’t need to go crazy looking for specific equipment to run; the time will come once you progress and decide to continue with this exciting sport).
What is this training plan?
You’re probably wondering how we’re going to do it by now. How are you going to get to run for half an hour in a row if you think you’re incapable of running for more than a couple of minutes in a row right now?
Very easy. During these 8 weeks we will go alternating intervals of running and walking (known as CACO; walk-run), in which the first few weeks we will spend more time walking than running, to gradually increase the time that we run while reducing the time that we measure progress in the weeks, until the end, the last week, running continuously for 30 minutes. By that time, we will have achieved our goal.
As I was saying, the ideal thing is to be able to dedicate 3 days a week, and it must be alternate days so that we commit a day to rest (or not to run). If you can only spend two days a week running, we’ll try to adapt the plan. It must be alternate days to give the body time to recover between sessions.
The rest of the days of the week, you can continue to play any other sport you came to do already or go for a walk (at a cheerful pace, but without running).
At what pace should you run?
One of the problems facing anyone who starts running is whether they are doing it at the right speed. If you go too fast, you will also run out quickly and you will not get the target, which is no other than to hold on running for a specific time.
To find out what rhythm is good at the point we meet, we’ll run with a gentle trot. The way to know if you’re going at the right place is to do it at a pace that allows you to talk while you’re running. When you talk, you’re breathing less efficiently than you could, so you have some backup. If you see that you cannot speak, it will mean that you, too forced, with regard to loosen a little. With this method, you can control your rhythm without buying a pulsometer.
Note: runners talk about rhythm rather than speed. When we talk about times, we do it in time per kilometer instead of the speed at which one runs. At the moment don’,t worry about what your rhythm is; we are working on just holding on running instead of walking. Times will come when we worry about our brands and rhythms.
How we warm up when we start and stretch when we finish
To warm up, what we will do is simply walk at a cheerful pace for the first 5 minutes, before starting to alternate with our series of jogging and walking.
When we are finished, we will cool with another 5 minutes walking at a cheerful pace and finally, we will perform some stretches like the ones we tell you in this article.