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A running plan

A running plan

You can benefit from just 30 minutes of running, 3 times a week.

Start by running 20 minutes at a time, and increase the amount and frequency only when you feel comfortable with your current level of training. Don't be afraid to take walking breaks when needed.

@josie_u26

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Running equipment

Invest in a good pair of running shoes and a quality shirt made from wicking material to keep you drier.

A sports watch and heart-rate monitor are nice to have.

Running will put you slightly out of breath when you start. It should eventually decrease. You should be able to hold a conversation when you're running a good pace.

Once a week, run a faster speed to increase your fitness level.

Side stitches are caused by a lack of oxygen in your GI muscles. Exhale hard and long, or slow down your pace until the stitch subsides.

If it is a recurring problem, consider avoiding solid food immediately before and after a workout. 

Running burns an average of 100 calories per mile. Eat a balanced diet, mostly carbohydrates, followed by equal parts of fats and proteins.

If you want to lose weight, regulate your diet and use running to tone your body.

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Running Nutrition

Eating anything you want may lead to weight gain after a few months of regular running. Instead, focus on a healthy balanced diet.

  • Eat something light that is high in carbohydrates 2 hours before you start running.
  • If you're going to run longer than 90 minutes, consume 100 calories after an hour and another 100 calories every 45 minutes.
  • After a long run, eat some carbs and protein within 30 minutes.  The ratio of carbs to protein is 3 to 1.

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  • Most or all of your runs at a pace that feels comfortable, controlled, and conversational.
  • Exercise that is not running, if you feel that the above isn’t enough for you: Cycling and other cross-training can work your lungs and muscles without putting too much strain on your tendons and ligaments.
  • Strength training, to help everything get stronger and more adaptable.
Running helps young people sleep

Research found that young people that run for 30 minutes, five days a week focus better during the day and sleep better at night.