Health And Wellness Center: The running knocks on your door

No matter the time, place, rain or the sun warms ... whenever I go out on the street is easy to find someone running What willpower, what happiness to feel that the city is at your feet that great feeling of freedom!

Sometimes we think but that's not for us to repeat phrases like "I know not run", "I get tired quickly," "I drown or even I am ashamed" ... It is never late and you will never find a better time than now dare to experience the feeling of freedom, to overcome and, above all, to improve your health!

Before CalzArte shoes is very convenient that you feel bases to optimize your performance and above all, to avoid the dreaded injuries: avoid jogging at times of high temperatures, try to stay well hydrated and to top it uses good shoes and try avoid as far as possible run on asphalt or very rough terrain. Also try the clothes that you wear comfortable, that allows you to perform movements smoothly and avoid hanging out things that bother you during your career.

Once seen this ... comes the day! For the first time you are going to face the challenge of jogging. There are many questions that arise before leaving home How long should I be running? Am I can stop? What pace I bring?

To Work out some of these issues, I give you some guidelines and examples to get started in the running effectively, always marking a progression in terms of time duration and intensity.

Week 1

During this first week, our main goal is to maintain a continuous effort of 30 minutes. To do this, we intervals up (walking) and smooth career. We work 3 days per week with one day of rest between each working day.

30 minutes (10 minutes walk + 5 minutes running + 10 minutes walk + 5 minutes running)

Week 2

This week try to increase the pace of the march in order to enhance our endurance, like the previous week work three days a week.

30 minutes (10 minutes + 5 minutes walking fast running + 10 minutes + 5 minutes walking fast running)

Week 3

During this week we will try to raise the number of minutes running to be getting more resistance. We will certainly cost the early days. We also continue to work three days a week.

30 minutes (5 minutes walk + 10 minutes running + 10 minutes walk + 5 minutes running)

Week 4

At this point I can only say ... congratulations! Practically we will fulfill our first month of training, our body has adapted to the situation of maintaining a constant effort and is time to increase the training load, while still maintaining our three days of training.

30 minutes (5 minutes walk + 10 minutes running + 5 minutes walk + 10 minutes running)

In the second month we can increase the load time and days per week. Ideally, work for two days and rest one. Arrive 40 minutes and we can interject making us than 5 minutes intervals up.

Just so you see I leave Orderly examples of low to high intensity.

40 minutes (10 minutes running + 5 minutes walk + 10 minutes running + 5 minutes walk + 5 minutes running + 5 min walk)
40 minutes (5 minutes walk + 15 minutes running + 5 minutes walk + 15 minutes running + 5 min walk)
40 minutes (20 minutes running + 5 minutes walk + 15 minutes running)

In the third month we will train 5 days a week and we can start making our continuous running without running intervals. Ideally start by half an hour the first few weeks to go slowly increasing in periods of 10 minutes.

It is very important to follow all this progress and this is where the phrase "not try to run before you walk" takes on a double meaning, your knees will thank you.

The running has called at your door, open it!

Javier Avila, teaching Physical Trainer Course Aranda and Nutrition Education Group aimed at obtaining the title of Physical Trainer through seminars (both practical and theoretical) and best professional practices in gyms or sports clubs.

Aranda group formation, group of specialized schools with more than 20 years of experience, aims to provide specialized training and quality and getting out of our classrooms qualified professionals prepared for the labor market.

Javier Avila: Diploma in Physical Education. Extensive professional experience as a Personal Trainer and collaborator trainer in sports schools of the Community of Madrid and educator in day care centers for children of the Community of Madrid.