Running for Life
Want to begin a running exercise routine? I will give you the tools needed to begin a running exercise routine, buildup on your endurance, and enjoy running the rest of your life.
I recommend you get cleared by your doctor before participating in any exercise routine. Purchase good running shoes accordingly. Find a 400 meter track or measure a 2 mile distance (divide approximately eight 400 meter intervals) around your neighborhood with a pedometer.
The exercise routine for the first week consists of walking vigorously for four laps around the 400 meter track or 1 mile three times a week.
The running exercise routine for the second and third week consists of walking vigorously one lap and then jogging at an easy pace one lap (2-3 min) around the 400 meter track; adjust accordingly if running in your neighborhood. Total of 6 laps or 1.5 miles three times a week.
The running exercise routine for the fourth week consists of walking vigorously one lap and then jogging at an easy pace two laps around the 400 meter track. Total of 6 laps or 1.5 miles three times a week .
The running exercise routine for the fifth week consists of walking one lap, then jogging four laps, and finally cooling down with a walking lap. Total of 6 laps or 1.5 miles three times a week.
The running exercise for the six and final week consists of walking one lap, then jogging four laps, then walking one lap, then vigorously jogging the next lap (1.45-2 min), and finally walking the last lap. Total of 8 laps or 2 miles three times a week.
After the sixth week tailor the routine to meet your needs. Add more distance or run more vigorously to add to your resistance and endurance. Enjoy your workout!
