Running is a great way to get fit, but when you don’t have time to run, it’s best to make a plan and work it out gradually! The editor shared a 6-week running weight loss plan, and the weight loss effect is very good after sticking to it.
Week 1: Lay the groundwork
Monday – Analyzing the pace
You may need a running expert to take a deep look at the way you run, and he will decide if you need extra help. This will also help you understand if your running shoes are suitable, and it will also minimize sports injuries. Tip: You can do this analysis at a sneaker brand or sporting goods store.
Wednesday – Core exercise
Sign up for a class that trains your core muscles, like Pilates. “A strong core can help maintain proper running form and improve your running technique,” says Sonja Moses.
Saturday – Organize the list of running music
“Good music can increase interest by 15%, boost running spirit, and reduce effort by 12%. The rhythm of music can also help you maintain a stable running rhythm.” British sports underwear brand ShoCK Absorber, who studies music and sports Expert Dr Costas Karageorghis said.
Week 2: Start running!
Monday – Basic Learning
Going to start running! Before heading out this week, do these six things to make sure: Look up and make sure your eyes are straight, not looking around. Make sure your shoulders are relaxed. Make sure your hands and elbows are about waist level, and remember to stay relaxed, but not so relaxed that they hang down. When you start to run, drive your body, as if your body is about to fall, you have to move forward. Choose the pace that feels most natural to you. Breathing should have a natural rhythm.
Tuesday – 5km walk
You can use the app to plan your running route, or check it online. Write down what you’ve learned and start walking around the route. Walking takes a lot of time, but it can increase self-confidence. Remember, if you can walk 5K, you can also run 5K, it’s just a matter of speed.
Wednesday – exercise the legs and stretch the buttocks
Saturday – 1.5km run, plan a shorter route, then add some jogging. Don’t run fast, if you start to feel like you can’t keep going, just slow down and walk. When you get back the rhythm of your breathing, you can resume running.
Week 3: Indomitable!
Monday – 1.5km run
This time, I reduced the amount of walking and used running more. Remember one thing, you don’t need to run too fast.
Wednesday – sprint training
You can find a coach to teach you sprint training. Sprint training can improve your running technique, improve your posture, and increase your speed to the point of walking on your heels and toes rather than jumping.
Saturday – 1.5km jogging
Jogging the whole way without stopping, always thinking about what I learned before. Don’t worry about speed and timing, listening to some quieter music can help you maintain a steady jogging pace.
Week 4: Increase training intensity
Monday – Increase the distance sprint, run 1.5 kilometers
Today, I will run as usual, but increase the intensity in an instant! Run for 30 seconds, or sprint between two lampposts using the lampposts as indicators. Add some intermittent sprints to your 1.5-kilometer jog to improve your fitness.
Wednesday – Take a running class
Sign up for a challenging but physically fit class, like a circuit jog or aerobics.
Saturday – 3km interval run
Now that you can run 1.5 kilometers at a steady pace, you can now design your route to extend it to 3 kilometers. When running, remember, 1.5 km jogging, 0.5 km fast running, 1.5 km jogging, 0.5 km fast running.
Week 5: Almost there!
Monday – 2.5km interval run
Continue to practice intermittent running, but this time run 2.5 kilometers, and change to 0.5 kilometers jogging, 0.5 kilometers fast running, etc. to run the entire distance.
Wednesday – Core workout
Work your legs and glutes, plus some sprint training.
Saturday – 4km jogging
I’m going to run 4 kilometers today. This is the longest distance you’ve run so far, take your time and see how it goes. Tip: Sonja Moses says, “Running should be a stress reliever. When you go out, clear your head for noise, and then actively imagine yourself successfully finishing the run.”
Week 6: You did it!
Monday – 3km jogging
Run at a frequency of 1.5 km jogging and 1.5 km fast running. If you think you can, run the 3K at a steady pace.
Wednesday – Core workout
Please refer to previous training.
Saturday – Your first 5km!
Plan your 5K route and take your time. This should take you 35 to 45 minutes.
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