“You could go out and run again!” Said and done.
Now a few more weeks to hold out, then the Marathon is almost done. Or? Not quite, says Prof. Arne Rotten, walking expert at the German University for prevention and health management (DHfPG).
He advises beginners to make the first Run of a training plan. What do you mean, that would be something wrong running around without a Plan.
“Any movement is better than none at all,” says Rotten.
“When it comes to proper Training, and not just go for a walk, the structured and goal-oriented.”
Simply start your run, be difficult for beginners and may be problematic if you can expect of yourself and your body too much.
Start slowly, increase slowly
The first training goal should be a Marathon: A half-hour at a stretch run to the start of the performance enough.
“On this basis, a training plan, with alternating run and walk intervals,” says Rotten.
These run intervals are from time to time, getting longer and longer. “So can learn in eight to ten weeks, even absolute beginners, to run 30 minutes at a time.”
Such simple plans with some theory help from guide books or the Internet on your own create. Professional guidance was always better, according to the expert, even if it only runs sporadically.
“Then I’m going to, for example, once a week for running and the course otherwise alone.”
A training plan is good for the body and mind
“The goal-oriented and structured approach to my Training is, the higher the health Benefits,” says Rotten.
And on top of that, the first short intervals are good for Motivation, because even beginners have experiences quick success.
Deutsche Presse-Agentur (dpa)
*The article “race without a Plan?: So the Start to run training” is published by FitForFun. Contact with the executives here.