The Benefits Of Running

Running On The Beach

It's not a big secret if we tell you that running is one of the best and most effective workout type when it comes to gaining better health and boosting endurance. However, if you choose this type of move, you have to be aware that with having a big overweight or having weak or painful joints, you will have to disregard running. 


Benefits:
Improved circulation
Improved metabolism
Great cardio-workout
Use up to ("burn") 600-700 calories an hour
You can get rid of stress-when you pick up a running rhythm it can pull you into a half-meditative state and it lets your brain work on a problem-solving mode or get into a balanced, harmonic state.
Boosted immune system - less diseases
You'll become stronger
It is cheap - all you need is a pair of running shoes and a good sport bra.

Workout plan for beginners:

Following this 5 weeks program, (and a good diet-menu), you'll be fit enough to fulfill a 5 kilometers race.

Week 1:
4-5 days of the week is enough to workout: 1 minute walking, 1 minute running: keep switching in every minutes for 20 minutes. Once a week, do 30 minutes of biking, or a 45 minutes long walk.

Week 2:
4-5 days of the week, do 1 minute walking and 2 minutes of running for 30 minutes. Once a week, do 30 minutes of biking, or a 45 minutes long walk.

Week 3:
5 days of the week, do 1 minutes walking and 4 minutes of running for 30 minutes. Two days of long walking for 60 minutes or biking for 45 minutes.

Week 4:
6 days of the week, do 1 minutes walking and 6 minutes of running for (about) 45 minutes. Two days of long walking for 60 minutes or biking for 45 minutes.

Week 5:
5 days of the week, 1 minutes of walking then run for 30 minutes, then 1 min walking then 30 mins run. Two days of long walking for 60 minutes or biking for 45 minutes.









Source photo by pedrojperez