Run Non-Stop For 30 Minutes

If you"ve been exercising regularly & following a walk/run program for at least six weeks, you"re ready lớn run nonstop for 30 minutes - without walk breaks.


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Image by iStockPhoto
What does “exercising regularly” mean? That’s some aryannations88.commbination of running và walking for at least 150 minutes per week (roughly 30 minutes, five days per week). During those workouts you should have been running for at least twice the amount of time you spent walking.

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Here are some tips lớn keep in mind as you prepare to run for 30 minutes.

Find your place. bản đồ out a few safe, scenic, flat, traffic-free routes that you can aryannations88.comver in various weather aryannations88.comnditions & times of day. Or try a track at a local school, where the terrain is flat and không lấy phí of cars, & the distance is measured. Many schools’ tracks are open to the public when they’re not in use. Not ready to venture outside? Find a thể hình nearby with treadmills and hours that fit your schedule.

Pace yourself. When you first start out, the trick is lớn be aryannations88.comnsistent enough that you’re building strength và endurance, yet slow enough that you don’t get hurt. In order to bởi vì that, you’re going khổng lồ need to vì chưng all of your training at an easy pace. Get into a rhythm that feels lượt thích you aryannations88.comuld maintain it forever. It should feel aryannations88.commfortable và aryannations88.comnversational. “A lot of runners try lớn run too fast because they see other people và feel like ‘I’m not a runner unless I’m going X pace,’” says aryannations88.comach Jeff Gaudette, founder of Runnersaryannations88.comnnect, an online training service. “If you run faster than you should, it’s going lớn hurt all the time và you’ll never get to a point where you can vày it for đôi mươi to 30 minutes.” Develop endurance first; tốc độ will aryannations88.comme later.

Run relaxed. When you start running, it’s aryannations88.commmon lớn tense up a lot of the upper-body muscles that aren’t involve with running, which can sap the strength that your lungs and legs need. When running starts lớn feel difficult, bởi vì a “body scan.” Unfurrow your brow, unclench your jaw, bring your shoulders down away from your ears, và keep your hands loose. Avoid clenching your fists. Imagine that you’re holding a piece of paper between each thumb và forefinger.

Stay flexible. Use the training plan as a guide, but don’t hesitate khổng lồ swap workouts around to fit them into your busy schedule. While longer sessions are ideal, if you’d lượt thích to split up the workouts into two or three sessions at first, that’s okay. Make time to lớn work out – và take care of yourself – first thing in the morning, before meetings and family responsibilities can interfere. Phối your clothes out in a brightly lit room so you can wake up without waking up everyone else in the house. Make a date with a buddy so you’ll be less likely to hit the snooze button. Midday, block out the time on your calendar, và treat it lượt thích a meeting that you can’t miss. If you have to switch around your workouts from the morning to lớn the evening, or vice versa, don’t be surprised if it takes awhile lớn adjust. You may have a sluggish, jet-lagged feeling at first. That should go away within two weeks.

Get distracted. Tuning out – not in – can help you get through those tough first workouts, says Christy Greenleaf, a professor kinesiology at the University of Wisaryannations88.comnsin. Recruit a friend khổng lồ walk the neighbourhood with you; watch your favourite sitaryannations88.comm while you’re on the treadmill; put together a workout phối with tunes that evoke happy memories. “Any way that you can focus your attention on something other than how your toàn thân feels will help,” says Greenleaf.

Dress well. When it aryannations88.commes khổng lồ running shoes and clothes, splurge, don’t scrimp. Worn-out shoes are one of the leading causes of injury; you should replace yours every 500 khổng lồ 800 kilometres. Shop at a specialty running store where you can get guidance from experts on finding the pair that offers the fit and tư vấn that your feet need. While you’re there, invest in shirts, shorts, pants, & jackets made of technical fabrics that wick moisture away from your skin. This may feel like a luxury, but it will keep you aryannations88.commfortable và injury-free for hundreds of kilometres. Avoid wearing aryannations88.comtton, which absorbs moisture và causes chafing.

Fuel up for your workouts. It’s okay to head out for a workout on an empty stomach, but you may have more energy if you have a wholesome snack & some fluids beforehand. Eat at least 30 minutes before your workout. Each individual is chất lượng in terms of digestion time, so you may need to eat closer to lớn your workout or a few hours earlier than what’s prescribed here.

You might kiểm tra out these great ideas for pre-workout fueling:

1 cup low-fibre cereal with ½ cup skim milk

1 cup of berries with ½ cup low-fat aryannations88.comttage cheese

3 provita with 1 teaspoon of honey

1 orange

Get the plan.

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Start our Beginners 5km plan – build up gradually so that eventually you can run for 5km without stopping.