Day 8: Run three times ten minutes, with a three-minute break between them
Barefoot, we may walk from time to time in the garden, at the beach or at home. Otherwise, our natural running style is constantly dampened and suppressed by shoes. Also running shoes often have a strong insulation and support elements that result in a completely unnatural running style that relies entirely on artificial support. Only recently have the manufacturers of running shoes come back to the human anatomy.
In order not to let your running style be completely destroyed, you should follow a few basic rules. Do not put your foot too far above the heel when jogging, but rather flat. Push yourself dynamically off the ground while running. Hip and upper body should remain stable, arms swinging loosely.
Day 9: Break
Running alone is too monotonous in the long run? No problem, because there are many sports that can not only complement the running training, but even optimize it. When swimming, for example, mainly the upper body is required, which is rather neglected when running. In addition, you spare the joints in the water and still train the stamina.
Cycling also offers a promising alternative. As with running, you can work on your condition here, but without putting too much strain on your knees. 45 minutes of cycling are approximately adequate to 30 minutes of running.
Day 10: First 15, then 13, then 12 minutes, with a three-minute break between them
Try a new running route today. Once you drive by car to the nearest forest, you cross country, uphill and downhill, on different soils, sometimes on forest, sometimes on meadows, wood, asphalt, or gravel paths. The variety is not only good for your stamina and natural running style, it also makes the workout more exciting.
By discovering nature in your environment, you are doing something for your health at the same time. In this way, today's training load is guaranteed to be easier for you than for the same boring round of the block.
If you want to lose some weight, you not only vary the route, but also the speed. If you repeatedly insert small intermediate sprints, the body does not get used to the strain and thus burns more energy.
Day 11: Run twice for 15 minutes, with a three-minute break in between
Take today as a small motivational aid with an mp3 player. Cool party music instantly lifts your spirits and carries you away from aching legs and shortness of breath. Even an exciting radio play can work wonders. Because if you want to know how it goes on, you have to keep going or go out again as soon as possible.
If you do not want to carry a device with you, you can look for a running partner. Incidentally, this can also easily find the right speed. As long as you can still talk pleasant, the pulse is in the optimum range.
Day 12: Break
You have now made most of the training plan. There are a couple of simple tricks to keep you running in the future. Lay the running clothes ready in the evening. If you step straight out of bed into your sneakers, you can go to work in a relaxed and relaxed manner and enjoy the good feeling of having the training behind you all day long.
If you can not overcome yourself in the morning, take a bag with training clothes to the job and just jog home. It can also be helpful to arrange a date with a friend or running group. To find an excuse for training yourself is always easy. To hang the sports partner requires more overcoming.
Put five euros into a piggy bank for each completed run. At the end of the month, treat yourself to something for the money, for example a pair of new running shoes or a figure-hugging dress.
Day 13: Run 30 minutes straight
It's time. Today you run for the first time 30 minutes without a break. Thanks to the intensive preparation this should no longer be a problem. You can now count to those athletes that you looked at admiringly two weeks ago. The entry and thus the hardest is now done, now again to stop running would be unwise.
To keep you on the ball, you should get ready for the next challenge. Set yourself a new training goal, running for about an hour at a stretch or running eight kilometers in 45 minutes. Or sign up for a competition right away. It does not have to be a marathon right away. Even small city runs with five or ten-kilometer distances arouse the ambition and help you to stay on the ball.
Generally, you should increase your training workload slowly and not overstrain yourself. The rest period of at least one day between the training sessions should be maintained in any case, to give the muscles the opportunity to regenerate and grow.