how to start running?

 start running like this

                                                       Photo by Tembela Bohle from Pexels

1

start of running

 Running keeps the whole body healthy. Regular running for 30-40 minutes does not cause diseases and strengthens the heart. It protects from heart diseases and also keeps you fit. But if you are just starting to run, keep some things in mind. Use only running shoes to run. 

2

first week

Be patient in the first week of running, otherwise you will get tired easily and you will not be able to walk for the prescribed time i.e. 20 minutes. So instead of running for the first week, walk fast, walk fast for 4 minutes, then walk comfortably for 1 minute. Repeat this action 4 times.

3

second week

You have not been a good runner even in the second week, so instead of focusing more on running, focus on running fast. In the second week, run for 1 minute, then walk fast for 3 minutes, repeat this action 5 times. In this way in total you run for 20 minutes.

4

third week

Your practice increases a bit by the third week, at which time you can give more time to running. So in the third week run 1 minute and walk 2 minutes fast, repeat this action 7 times. In this way you will run for 21 minutes this week.

5

4th week

Your running time will be a little more this week. This week, instead of walking 2 minutes faster, you will walk 1 minute faster. That is, run for 1 minute and walk fast for the next minute. Repeat this action 10 times.

6

fifth week

This week you will run more and walk less. Initially run for 2 minutes then walk fast for 1 minute. Repeat this action 7 times. In this way, this week you will run for 21 minutes, which is enough to keep the body fit.

7

6th week

This week your running time will be more than before, that is, now you are ready to some extent to run continuously. Run for 3 minutes then walk fast for 1 minute. Repeat this process 5 times.

8

week seven

By this week your running ability increases. Run continuously for 4 minutes then walk fast for 1 minute. Repeat this action 4 times.

9

8th week

Till this week, you do not need much rest in between runs. Now you run for 6 minutes and then walk fast for 1 minute. Repeat this action 3 times. image-gettyimages

10

9th week

Till now you have worked hard on your running continuously for about 50 days. So from week 9 onwards you will have to rest only 2 times in between the races. Run 9 minutes then rest for 1 minute, do this action 2 times.

11

tenth week

This week you will only have 1 minute to rest in between your races. First run for 12 minutes then walk fast for 1 minute then run for 7 minutes

12

week eleven

By this time you will run longer. That is, run continuously for 15 minutes, then walk fast for 1 minute, then complete your 20 minutes by running for 4 minutes.

13

twelfth week

Now you are all set to run. That is, you will not have any problem in running continuously for 20 minutes. So now run continuously for 20 minutes without any interruption and keep yourself fit.