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Running Program For Absolute Beginners
Health & Fitness
This beginners’ program combines cardiovascular fitness activities with strength training exercises to help your body build both strength and endurance, as well as prevent injuries. You’ll notice that during the first few weeks of this beginner’s running program, you won’t be running at all. By starting out with a fast-paced walk, you’ll allow your body the time it needs to adapt to your new fitness routine.
Cardio Walk (CW): During your cardio walks, you will walk at a fast pace, while keeping your arms at chest level and swinging them front to back–just as when running. We call this a cardio walk because of its cardiovascular and fat burning benefits. This walk is also designed to move you progressively into running.
Strength Training (ST): On strength-training days, you’ll follow a method of improving muscular strength by gradually increasing the ability to resist force through the use of free weights, machines, or your own body weight. Strength training sessions are designed to impose increasingly greater resistance, which in turn stimulates development of muscle strength to meet the added demand.
Mile (M): As you increase your fitness levels, the distance of your cardio workouts will increase. Wherever you notice a number, followed by an ‘M’, in the schedule, you should cover as many miles in your workout as the number dictates.
Cross Training: Cross is a type of training that incorporates various forms of exercise or a combination of one or more. Some examples of Cross Training: aerobics, bicycling, brisk walking, jogging, skating, snow skiing, weight lifting, swimming and walking.