Permanent Fitness

Everyone knows that running is one of the best methods to lose weight. There are many many people who lost weight mostly thanks to running and majority of them absolutely love it and continue running purely for fun. For them running became part of their lifestyles. It keeps them fit, healthy and happy.

Apart from this group, however, there are even more of those who tried running but kept it up for only a couple of days before they quit. They never got to enjoy the benefits of regular running. There are many reasons for quitting: because of injuries, because they lost breath after just a couple of minutes and did not see absolutely any progress or simply because they ‘didn’t like running that much after all’.

Sadly, many of these people probably would have loved running, could lose weight and get really fit if they only knew how to properly start it.

Today I’m giving you the ultimate formula for a successful start of running. From now on, you’ll be able to feel what success tastes like. Today I give you…

A surefire programme to start running and love it

There is a simple and easy plan which will lead you to a level of fitness, which will allow you to run for a consecutive time of 30minutes. This is enough to fell the difference and enough to start losing weight. From there, you’ll be able to take your running to any level you want.

The programme takes 30 minutes to complete. It is easy to follow and execute. It is designed so that your body will be able to keep up with its increasing difficulty and you will see your fitness grow without the usually expected pains of running.

You should begin the programme with very short periods of running alternated with periods of walking. As time goes by, you will shorten the periods of walking and extend the running time. The exact programme looks as follows:

1. week one – run for 2 minutes, then walk for 4 minutes (repeat 5 times)
2. week two – run for 3 minutes, then walk for 3 minutes (repeat 5 times)
3. week three – run for 5 minutes, then walk for 2.5 minutes (repeat 4 times)
4. week four – run for 7 minutes, then walk for 3 minutes (repeat 3 times)
5. week five – run for 8 minutes, then walk for 2 minutes (repeat 3 times)
6. week six – run for 9 minutes, then walk for 2 minutes (repeat 3 times)
7. week seven – run for 9 minutes, then walk for 1 minutes (repeat 3 times)
8. week eight – run for 13 minutes, then walk for 2 minutes (repeat 2 times)
9. week nine – run for 14 minutes, then walk for 1 minutes (repeat 2 times)
10. week ten – run for 30 minutes !!!!

Each week you run more and walk less until on the 10th week you actually run for consecutive 30 minutes.

The programme is simple and an average person can follow it easily and work his or her way to health, fitness and well being.

Additional rules to make it even easier

Don’t run every day

This is the most common mistake among new runners – excited about their new healthy way, they try to jog every morning. The body of a new runner, however, is not ready to take such amounts of exercise. Your muscles and joints need time to regenerate after each run. Your whole body needs time to rest. If you don’t give it time to do that, you’ll feel more and more burned out and eventually your fitness level will nose dive instead of improving, or worse – you’ll end up with an injury.

For starters, the best approach is to run every second day, or even 3 times a week what allows one break of 2 consecutive days each week. I do the latter – it works for me and I don’t think I’ll be ever running more often.

If you get through the programme and want more… start increasing the time of the run. Run for 40 minutes, 50 minutes or even an hour. Once you get to an hour, you’ll be a really fit person and will probably have burned all the fat you had.

Only when you become accustomed to running long distances, if you still want to go further you may decide to run every day. I would suggest again to take it easy and on the days that used to be resting days run only for 30 minutes in the beginning and then increase the length of run over time.

Don’t exert yourself

Weight loss is most effective if you do not exert yourself to the limits. Especially in the beginning, you should run slowly. The only thing that matters is the time of run. Distance are absolutely irrelevant. Going fast is not neccessary.

Optimal intensity of cardio exercises is obtained in the moment when your heart rate is increased, breath is deep and quickened, but you are still able to talk. To describe it in a different way – as long as you’re able to inhale through your nose, exhale through your mouth and do not feel deprived of oxygen, you’re doing a good weight loss exercise. It is then that your body burns fat most effectively, because blood is able to provide sufficient amount of oxygen to the muscles.

Also if you run slower, you will not experience muscle pains and you will not get that tired. You will actually enjoy these 30 minutes.

If the programme is too hard..

If it turns out, that you cannot run even for 2 minutes, start with 1. If one is too much, start with 30 seconds or simply a fast march. As long as this is still an aerobic exercise for you – it serves its purpose. The programme is a guideline only. You can start from walking and slowly increase the pace. Sooner or later you’ll get to the point, where you’ll be able to follow the programme.

If the programme turns out too fast, take it slower. You can do each of the above sessions for two, three or four weeks before you decrease the walking time. There’s no rush – running is a life-long adventure.

Shoes

That is the only expense I encourage you to do. Running puts additional strain to your knees and ankles. Especially in the beginning, when you’re not yet used to it and when you’re fat and heavy, your joints and muscles are subject to increased pressures.

Get good sports shoes designed for running – they will save you a lot of pain.

Have fun

Running is fun. It really can be fun. If you follow the steps above, you will start to enjoy it within a couple of weeks. You will notice the improvements in your body very quickly as well. You will be more agile and will have more energy. You will not feel tired or burned out as many beginners do when they start.

If you stick to the programme above – you will really have fun watching how your fitness level increases. There is nothing that stops you now from reaching for health, fitness and a nice thin body. Go out there and enjoy it!

A surefire method to start running and love it is all yours!

This was another one from Matt for your fitness and success,

Matt