![]() Once you have built up to running 30 minutes comfortably, you can then structure your training program around three key runs per week. If you ignore this, you increase your risk of getting injured. If not, slow down or include some walking sections. Your runs should not feel too intense at this stage – ideally, you should be able to talk while you’re running, as a way of knowing that you’re not going too hard. Aim to increase the duration of your workouts by no more than 10% per week. Over time you will be able to run more and walk less. If this feels too hard for you, walk briskly instead, until you’re fit enough to include a little running in your workouts. ![]() If you’re a total beginner, your runs should start at 15 minutes in duration and increase gradually over a period of weeks or months.
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