Running can help you lose weight and get in shape.
One of the best sources of exercise for the human body is running. Running helps to build cardiovascular health and endurance. It's also a great form of exercise to help you cope with stress and shed those extra pounds. If you have not done a lot of running or jogging in the past, it is important that you start off slowly so that you can avoid injury and get the maximum benefit from your runs.
Instructions
1. Do a mix of walking and jogging for the first week. Take three days out of the week and try a slow jog and walking combination for around 15 to 20 minutes. Walk for about 5 minutes then run for a minute. Keep this up for the duration of your run. This will help give your body and muscles time to adjust to the movements and the strain vigorous exercise can put on your muscles and joints.
2. Increase the jogging time from a minute to a minute and a half in week two. Decrease your walking time to two to three minutes, depending how well you body has adjusted to the regular exercise.
3. Continue jogging for a minute and a half during the third week, but decrease the walking time. By now you should running for a minute and a half and walking for a minute and a half. Increase your total run time by three minutes.
4. Jog for about five minutes and only walk for two minutes during week four. After you have done this, change your jogging up to a steady jog for about three minutes and only walk for a minute and a half at a time. To finish off your runs end with a four or five minute jog with no walking.
5. Run for your whole workout time in week five. You can work-up to this slowly; running longer and longer without walking -- until the end of the week. By then you should run for at least 15 to 20 minutes with no walking.
6. Keep everything the same for week six; except the total running time at the end of the week. Instead of only running for 15 to 20 minutes, increase running time to 20 to 25 minutes. Try your best to jog for a full 25 minutes, if possible. Make sure to stay hydrated during your runs.
7. Jog for a full 25 minutes on all three of your running days on week seven. Try picking up your pace some from time to time, to help build stronger leg muscles and get a better workout.
8. Add three minutes to your total running time for week eight. This will have you running close to a half an hour.
9. Repeat the same workout and run time from week eight, for week nine. This will help prepare you for your final week.
10. Add the final three minutes to your total run time. This will put you at running for a total of 30 minutes without walking at all. By this time you will have shed some weight, got your muscles in good shape, and helped to make your heart healthier.
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