Put every workout and run in your calendar and put it at the top of your priority list! Lack of time is a common excuse for missing workouts.įix that by blocking out time during your day to get your run done. A treadmill at home or the gym will work as well. Parks and rail trails also make for nice spots to run. Look for wide roads without too much traffic. The great thing about running is you can do it most places, often from your front door.īut make sure the roads, parks, and other places where you plan on running are safe. Since most of these runs are run/walk intervals, you should have a way to time your runs. You want clothes and socks that will wick sweat, keeping you dry and comfortable, and will prevent chaffing (ask any runner – the struggle is real). Try to avoid anything cotton (this includes socks!). You also want to have some decent workout clothes. (Here’s a link for our list of the best running shoes for beginners) Cheap or poorly-fitting shoes will hurt to run in, they’ll likely cause blisters, and may lead to injuries in the long run. But you do want a comfortable and supportive pair of shoes. You don’t need high-end running shoes or gear. Clothing and Gearįirst, make sure you have some decent shoes and workout clothing. Preparationīefore you start the challenge, there are a few things you should do to get ready. Alternating these days with running is another way to round out your fitness and ensure you get the rest and recovery you need to continue with the challenge. Other days of the program are set aside for cross training, easy walks, or rest. We’ve found this is the best way to ease into running without getting burned out or hurt. We follow a run/walk program, where you alternate running and walking for a set distance or time. The 30-day running challenge starts you at zero and slowly builds your mileage until you can run 2 1/2 miles. We’d recommend another run challenge, or maybe trying a couch-to-5k training program. If you already have a solid running base, you’ll likely find these workouts too easy. Or maybe you’ve run in the past but let things slip away. ![]() This 30-day challenge is designed for people who have never run before. Who is the 30-Day Running Challenge For?īefore we get started, let’s cover the basics. ![]() A gradual increase in distance reduces the chance of injury and keeps you motivated. The workouts slowly build up your fitness without burning you out. Our 30-day challenge is designed to keep you motivated while you get through those first tough weeks of building a running habit. You’ll have improved your cardio, built up the muscles in your legs, and started to turn fitness into a habit. If you can get through this 30-day running challenge, you’ll be in a great position to keep going. Surprisingly, it’s a very short period of time. Have you tried running and hated it? Or have you thought about starting to run and found it intimidating? Maybe you keep meaning to start, but there’s always that one thing that keeps getting in the way.
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