If you decided nevertheless to start running in the morning, you need to follow some rules to training held successfully.
Run around 3-5 times a week, if possible, with a one-day break between each exercise.
Warms up before each jog in the following manner: for 5-10 minutes, alternating quick step slow.
Buy new running shoes. Due to the wrong pick shoes, you can feel the discomfort during jogging and joint pain.
Make a schedule. Make a jogging schedule and stick to it. With time running a habit.
Remember the law of "three weeks" .Uchenye claim that a person accustomed to an active lifestyle in 21 days. Therefore, the first three weeks, you should keep themselves in tight rein.
Run through hilly terrain. To climb up the hill was easier, the transition to jogging, while straighten his back and bit zaprokin head back.
The program is run:
Week - jogging plan - Total duration of training
1. 1 minute run, 2 minutes walk -21 min
2. The 2 minutes of running, 2 minutes walk -20 min
3. 3 minutes of running, 2 minutes walk -20 min
4. 5 minutes of running, 2 minutes walk -21 min
5. 6 minute run, walk 90 seconds to 20 minutes
6. 8 minutes of running, 90 seconds -18 minutes walk
7. 10 minutes of running, 90 seconds -23 minutes walk
8. 12 minutes of running, 1 minute walk, 8 minutes of running -21 min
9. 15 minutes of running, 1 minute walk, 5 minutes, 21 minutes of running
10. 20 minutes of running - 20 minutes