right now, health experts are encouraging solo outside exercise, for physical and psychological well-being. if you’re ill, this is not the time to introduce even small amounts of running into your routine. this is a gentle progression from 30 minutes of walking to 30 minutes of running in 12 different stages. 4. make sure you can walk for 30 minutes at a time before trying to run. you’re learning to run to make yourself healthier, not to cause harm. the number one thing that derails people who are hoping to be runners is the feeling of not having enough air. and if you’re running too fast, you’ll likely find yourself gasping for breath. you should be able to talk, at least a little, while you’re walking and running. for the early days, just moving for 30 minutes at a time is the name of the game. take a little time each evening to plan when you’ll walk or run the next day, or the day after that. stage 2walk for 4 minutes.
stage 3walk for 4 minutes. run for 2 minutes. run for 3 minutes. run for 5 minutes. run for 7 minutes. run for 8 minutes. run for 9 minutes. run for 9 minutes. run for 13 minutes. run for 14 minutes. end with 3 minutes of walking.total workout time: 36 minutes, 30 of which are running.
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