3. The five-day rule
The key to improving your cardiovascular endurance is being consistent with your fitness actitvity. It is recommended to run every other day to allow your body to rest in between to avoid injuries while practising regular physical activity.
4. Intensity control
It is recommended to start your training with walking and running intervals.
- This will help you stay motivated and allow you to set and reach achievable goals.
- This is also a great way to protect your body from injuries, one of the most common reasons why people stop running.
A common mistake with runners is that they try to do too much, too fast and for too long when they are just starting off. Start by running for only 30 minutes while alternating walking and running periods throughout.
Expert tips
Here is a first example of how to get started without getting frustrated and progress gradually.
1 minute run for 1 minute walk for the first 30 minutes. And then, increase the ratios to 2:1, 3:1, 5:1 and so on until you are able to run for 30 minutes consecutively. A fitness tracker or a smartwatch are a great way to monitor your progress and regularly set new goals.
If you follow these steps to start running, you will be able to achieve your fitness goals in no time while staying motivated and avoiding injuries. The benefits of running are both physical and psychological and before you know it, you will start seeing results. The key is to run in the right running shoes, gradually and regularly.
*In collaboration with Jacques Mainguy.
5. The program
The goal of this program is to improve cardiorespiratory endurance. It consists of alternating phases of light jogging and brisk walking.
Objective: To run for 30 minutes in 2 blocks of 15 minutes each, separated by a minute of brisk walking. This duration of aerobic exercise is minimal, but will enable you to improve your cardiorespiratory endurance. You can leave it at that if it suits you in terms of effort and availability.
Duration: 8 weeks
Warning and Precautions
This article was written for educational purposes only. When participating in any exercise or exercise program, there is a possibility of physical injury. Please consult a doctor prior to engaging in any exercise program to avoid any physical injury. The use of any information provided is solely at your own risk.
8-week running plan for beginners
Take a 10-minute walk before you start running. Warming up your body is essential to avoid injury. Days 2, 4, 6 and 7 are devoted to rest, with no running activity.
Please note that the numbers shown in this training chart are in minutes.