Running is a popular & effective method of exercise as
it is low cost and can be done anytime and anywhere. Regular running helps to
build strong bones, strengthen muscles, improve cardiovascular fitness, burn
kilojoules and help maintain a healthy weight.
Whether your goal is to get fit, maximise your overall
fitness alongside other forms or exercise, lose weight, complete a race, or simply
enjoy the social benefits - running has something to offer for all ages and
fitness levels.
Some general tips for beginners:
Some general tips for beginners:
- If
you feel out of shape, are recovering from injury or are worried about an
existing condition - see your doctor for a check-up before you start a
running program. This is especially important if you are over 40 years,
are overweight, have a chronic illness or haven't exercised in a long
time.
- If you have not been active for a while, you may need to build your fitness levels gradually by walking, then jogging (then a mix of both) before you move on to running. Ideally this would need to be done over a couple of months.
- Make sure you warm up thoroughly before you head out. Start each run with a gentle warm-up of at least five minutes. This can include quick walking, marching on the spot, knee lifts, side stepping and climbing stairs.
- Cool your body down with light stretches when you return. Focus on the major muscles groups you have been using (quadriceps, calves, hamstrings etc).
- Make
sure you fuel your body with a healthy diet and plenty of fluids. Water
intake is especially important in the 24 hours before your run to avoid dehydration. And of course, remember
to replace your fluids after your run by drinking plenty of water and a
healthy meal.
- Allow at least two complete rest days per week to avoid overtraining, which can lead to injury. Consider other low impact activities, such as swimming, at least once each week. Remember – it is better to run twice a week, every week, than to run every day one week and then do no running for the next three weeks.
- Do not wear your old sneakers. Poorly fitted shoes are a common cause of injuries. There are many types of trainers on the market, so get advice from a specialist running retailer who will assess your foot and find the right shoe for you.
- If you injure yourself while running, stop immediately and seek medical advice.
I have designed the training plan below for beginners....Enjoy!
Melxo
6KM RUNNING TRAINING PLAN (For Beginners)
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MONDAY
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TUESDAY
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WEDNESDAY
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THURSDAY
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FRIDAY
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SATURDAY
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SUNDAY
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WEEK 1
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(Run
1min, Walk 1min) x 10
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Rest
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(Run
2mins, Walk 4 mins) x 5
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Rest
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(Run
2mins, Walk 4 mins) x 5
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Rest
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Rest
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WEEK 2
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(Run
3mins, Walk 3mins) x 5
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Rest
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(Run
3mins, Walk 3mins) x 5
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Rest
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Rest
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(Run
5mins, Walk 3 mins) x 5
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Rest
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WEEK 3
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(Run
7mins, Walk 3mins) x 3
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Rest
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(Run
7mins, Walk 2mins) x 3
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Rest
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(Run
9mins, Walk 2mins) x 3
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(Run
5mins, Walk 5mins) x 4
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Rest
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WEEK 4
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Rest
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(Run
9mins, Walk 2mins) x 3
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(Run
10mins,Walk 2mins) x 2
Then run
for 5mins
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Rest
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(Run
10mins, Walk 3mins) x 3
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Rest
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Rest
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WEEK 5
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(Run
9mins, walk 1min) x 3
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(Run 12
mins, walk 2 mins) x 2 Then run for 5 mins
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Rest
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(Run
9mins, Walk 1min) x 4
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Rest
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Rest
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(Run
9mins, Walk 1 mins) x 4
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WEEK 6
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Rest
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(Run
15mins, Walk 1min) x 2
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Rest
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(Run 12mins,
Walk 3mins) x 3
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Rest
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Rest
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Run 6km
Race!!
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