Not so long ago, running was not a very trendy sport. And few beginners started to run. Then, slowly but surely, more and more people have adopted this discipline. Also it requires only a pair of sneakers and a minimum technique.
However, still too many people launch an assault on clay or the sidewalk without having the necessary knowledge to practice this sport. Due to this ,give up after a few workouts because their body simply does not follow.
Nevertheless, by investing a minimum of time, you will be able to run a distance of five kilometers in a short time.Certainly How to get there? Here is a guide running specially designed who want to start running and wondering how to get there.
Table of Contents
Get the right Shoes for Running
Jogging without the proper equipment will prevent you from thoroughly enjoying the sport and, in the worst case, could even result in injury. How ever, for clothing, regardless of the season, prefer that slip top of each other, avoid “8 in 1” style insulating jackets, which will quickly increase your body temperature and absorb sweat, making it unnecessary.
For sneakers, here are some tips for choosing the one you need.
1) Shop in the Evening
As you walk and do physical activity, your foot expands slightly throughout the day. Hence,to avoid ending up a shoe that is too tight, shop late in the day or early in the evening.
2) Bring your Stockings
Even though most stores can provide you with socks while trying on the shoe, Probably these are not necessarily the same as the ones you wear in everyday life to run.
3) The right Width
If you’ve always felt cramped in your sneakers, and you may need a full width. Though even if several people dare not ask, some brands offer sneakers with different diameters. Don’t be afraid to ask your advisor.
4) Try the Product
Even the sneaker catches your eye and puts your foot like a glove, so take the time to try it out by walking and jogging in the store. However, specialized personnel will be able to check whether the shoe is suitable for your running style.
Running Program
This running program has designed for all those who do not have physical contraindications such as morbid obesity, arthritis, osteoporosis, heart disease, and others.
If you believe that your health condition does not allow you to follow this plan, so please consult your doctor before embarking on any training program. Meanwhile the program offered here includes three outings per week.Another i strongly suggest that you space the exercise days with rest days; so this will allow your body to adapt to the workout.
Succeed in Running 5 kilometers in 5 weeks
Run: Very light and easy jogging movement. Though the stride is not high, and the feet remain very close to the ground.
Jogging: It is the movement. However, the walk is more intense, and the feet noticeably leave the ground to accelerate the progress.
Week 1 – Day 1 for Running
- Description: Beginning
- Intensity: moderate
- Duration: 21 minutes (4 x 5 minutes)
For each interval, walk quickly for 3 minutes, and then trot 2 minutes.
Week 1 – Day 2 for Running
- Description: Long walk
- Intensity: Low
- Duration: 45 minutes
Take a long walk at your own pace.
Week 1 – Day 3 Running
- Description: Interval 5
- Intensity: moderate
- Duration: 30 minutes (6 x 5 minutes)
For each interval, walk briskly for 2 minutes, but then trot for 3 minutes.
Week 2 – Day 1
- Description: Interval 5
- Intensity: moderate
- Duration: 30 minutes (6 x 5 minutes)
For each interval, walk quickly for 3 minutes and trot for 2 minutes.
Week 2 – Day 2 for Running
- Description: Endurance
- Intensity: Moderate to high
- Duration: 15 minutes (3 x 5 minutes)
It involves 5 minutes of trotting without stopping. So once you have achieved the goal, generally walk for 2 minutes, then try 2 more times.
Week 2 – Day 3
- Description: Interval 6
- Intensity: Moderate to high
- Duration: 30 minutes (6 x 5 minutes)
For each interval, walk quickly for 3 minutes, and then trot for 2 minutes but finish with 1 minute of jogging.
Week 3 – Day 1
- Description: Interval 10
- Intensity: Moderate
- Duration: 40 minutes (4 x 10 minutes)
For each interval, walk quickly for 4 minutes, then trot for 3 minutes and finish with 2 minutes of jogging.
Week 3 – Day 2
- Description: Endurance
- Intensity: High
- Duration: 30 minutes (20 + 10)
You must succeed in alternating trotting and jogging as long as possible without stopping (maximum 20 minutes). Besides finish with 10 minutes of brisk walking.
Week 3 – Day 3
- Description: interval 6
- Intensity: Moderate to high
- Duration: 36 minutes
For each interval, walk briskly for 2 minutes, but trot for 1 minute, and jog for 3 minutes.
Week 4 – Day 1
- Description: Intervals 9
- Intensity: Moderate
- Duration: 36 minutes (4 x 9 minutes)
For each interval, trot for 2 minutes, so then jog for 5 minutes and finish with 2 minutes of trotting.
Week 4 – Day 2
- Description: Endurance
- Intensity: High
- Duration: 40 minutes (20 x 2)
Day-2 involves performing 2 periods of 20 minutes, alternating trotting and jogging. In addition between each period, take a 5-minute break while walking briskly.
Week 4 – Day 3
- Description: Intervals 6
- Intensity: Moderate to high
- Duration: 36 minutes (6 x 6 minutes)
For each interval, do 2 minutes of trotting and then 4 minutes of jogging.
Week 5 – Day 1
- Description: Intervals 5
- Intensity: Moderate
- Duration: 35 minutes (7 x 5 minutes)
For each interval, perform 2 minutes of running, followed by 5 minutes of jogging.
Week 5 – Day 2
- Description: Endurance
- Intensity: Moderate
- Duration: 1 hour
Take a brisk 60-minute walk. If you sense like it, you can also another brisk walking with trotting.
Week 5 – Day 3
- Description: 5 kilometers
- Intensity: Moderate to high
- Duration: Between 30 to 40 minutes
Conclusion
Assure you that this program works wonders. However, you may need more time to be able to trot and run your first five kilometers without stopping.Besides, If you feel that your body is not making it happen in five weeks, you can change the intervals to allow your system to adjust. Most importantly if, when you train, you want to give up everything, remember that in life, to get great results, you have to go for it!
