Want to run but find it easy to burn out in just three minutes? "Beginner s Guide" Specific tips on how to get started without giving up

Having not exercised for a long time, did you suddenly “make up your mind” to start running one day? However, this approach often leads to three-minute popularity. The editor of "Runner's World" compiled the opinions of sports experts and scholars and said that for novice runners, what is needed is not persistence and perseverance, but tips on painlessly forming habits.

The first step of the "7-week walking plan"

Establishing a walking habit is an important key before running. This will help build the physical strength required for running. Experts propose a "7-week walking plan". Novice runners will start with walking exercises 4 times a week and implement them for 7 weeks. The first exercise time is set to 15 minutes, and then extended to the target time of 60 minutes.

The 7-week walking plan can help you get about 150 minutes of exercise per week. Research has proven that it can prevent diabetes, heart disease and stroke, stabilize blood sugar levels, and reduce emotional anxiety.

During the process, it is recommended to "walk quickly" as much as possible. The speed is faster than usual when shopping. There is no need to increase the stride length, just walk naturally and comfortably.

For busy modern people, walking can be integrated into daily life. If necessary, the exercise effect can be achieved by splitting the exercise time into several short segments. For example, walking in the office for 15 minutes during lunch break, taking the stairs instead of the elevator, and setting an alarm clock to remind yourself to get up and walk around once every hour are all important steps on the road to fitness.

Research shows that a person who works 8 hours a day can burn 24 calories by walking for 5 minutes per hour; walking for 10 minutes can burn 59 calories; walking for 15 minutes can burn 132 calories; standing and working for 8 hours burns 163 more calories than sitting.

If you feel that simply walking is a bit boring, you can try diversifying your activities, such as walking in different places, climbing mountains, or hiking outdoors. It is also recommended to invite relatives and friends to join you, which will help maintain your exercise habit.

"7-week running plan": Start with the 1/4 principle

If you have developed the habit of regular exercise, you can start a 7-week running plan, running 4 to 5 times a week, with a 20-minute training session for the first time. The running process is mixed with walking patterns, and the running/walking ratio is 1:4. Then extend the target exercise time to 60 minutes, with a running/walking ratio of 2:1.

Beginners should start practicing by walking for 4 minutes and running for 1 minute, and then reduce the walking ratio and increase the running time to gradually increase the challenge of exercise.

If you run too far and too fast before your body is ready, it can easily lead to muscle soreness, shin splint pain, and iliotibial band syndrome (runner's knee). This is one of the reasons why many people give up running. It is recommended not to increase the amount of exercise by more than 10% per week to avoid injuries. If persistent and severe soreness or unilateral pain occurs, you should rest immediately and seek medical treatment.

Record your growth with specific numbers

The benefits of an exercise program when you first start won’t show up in the mirror or on the scale, but that doesn’t mean exercise has no effect.

It is recommended that runners can use other data to concrete the results of training. Whether it is paper or a smart technology watch, as long as you record the number of running days, time, distance and other numbers, it can give you a sense of accomplishment and confidence, and become the motivation for the next training.

In addition to planning the number and hours of running, it is also important to develop a fixed warm-up ritual and develop the habit of starting at a fixed time. It can automatically remind your body and mind that it is time to run. Over time, running will be as easy and effortless as getting up to brush your teeth and eating lunch.

In addition, don’t forget to add some “rewards” before, after, and during exercise. For example, prepare your favorite music playlist, reward yourself with a delicious fruit juice or milkshake after exercise, and take a hot bath. This can help the brain connect running with positive feelings, so that exercise no longer just feels tired or painful, but a challenge that brings enjoyment.