Most exercise physiology literature reports that our cardiovascular fitness progresses faster than our musculoskeletal system adapts to the impact of running. Jumping into a running program can lead to injury if you increase your volume and intensity too quickly because running places a lot of stress on your bones, joints, muscles, and tendons, so your tissues need time to adapt. In that case, the walk/run method is a practical approach to build cardiovascular fitness while getting your bones, joints, muscles, and connective tissues accustomed to the stresses of running.Įssentially, walking breaks give you a chance to catch your breath and slow your heart rate, and because walking is a lower-impact activity, your joints and muscles also get a break. Suppose you’re not currently running or just starting. We have carefully designed the 30 Day Running Challenge for Beginners to take a safe and gradual approach to running while preventing injury.īecause running is a high-impact activity, you need to build up and progress slowly. You may wonder why the 30 Day Running Challenge for Beginners has walking breaks instead of just telling you to run as far as possible without stopping every day. Why Does the 30 Day Running Challenge for Beginners Use a Walk/Run Approach? You will also have developed a running base that will enable you to complete a 5k in just a few more weeks of consistent training. The goal is not to mold you into a champion runner over the next month but to help you build a consistent habit and strong cardio base with enough stamina to handle running 20-25 minutes without stopping, and that’s amazing!īy completing the Marathon Handbook 30 Day Beginner Running Challenge, you’ll have established a consistent workout routine of exercising five days a week for 25-30 minutes. This 30 day running challenge for beginners will get you started with running. What Are the Goals of the 30 Day Running Challenge for Beginners? It is designed to help sedentary or minimally-active people get into running and start incorporating exercise into their daily routine in an approachable, gradual, and sensible way.ĭaily workouts take 35 minutes or less, and there are rest days along the way as well. It is a 30-day workout program we have created to help anyone get started running. Let’s commit to getting fit! What Is the Marathon Handbook 30 Day Running Challenge for Beginners?
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