Running /Health/stemina building

How to Start Running/Improve Stamina

Difficulty: Regularity

Time Required: Eight weeks

Here's How:

If you have not had a recent physical check up please, get medical assistance from your doctor before you start running. Choice of the right shoes is very important. It will be helpful to prevent injury and will give comfort, while running. Before you start your workouts, make sure you warm up properly by walking for five to 10 minutes. You should always end your workout with a cool-down exercises or breathing practices.

1. First Week: Walk for six minutes, then run (like jogging) at an easy pace for one minute. Repeat this at least three times. This routine should be followed by you for a week , mind it three sessions per day.(6 min.walk+1min run continuously for 21 minutes)
2. Second Week: Walk for five minutes, , then run (like jogging) at an easy pace for two minutes. Repeat this at least three times. This routine should be followed by you through out this second week.
3. Third Week: : Walk for three minutes, , then run (like jogging) at an easy pace for four minutes. Repeat this at least three times. This routine should be followed by you through out this third week.
4. Fourth Week: Walk for two minutes, , then run (like jogging) at an easy pace for five minutes. Repeat this at least three times. This routine should be followed by you through out this fourth week.
5. Fifth Week:  Walk for two minutes, , then run (like jogging) at an easy pace for eight minutes. Repeat this at least three times. This routine should be followed by you through out this fifth week.
6. Sixth Week:  Walk for two minutes, , then run (like jogging) at an easy pace for nine minutes. Repeat this at least three times. This routine should be followed by you through out this sixth week
7. Seventh Week: Walk for two minutes, , then run (like jogging) at an easy pace for eleven(11) minutes. Repeat this at least three times. This routine should be followed by you through out this week number seven.
8. Eighth Week: Congrats for continues hard work till eighth week! This week you have to change the tactics. Now for the first run of this week try to walk for 5 minutes and then run for 20 minutes without stopping. Single times throughout the week. Later in the week try to run for 30 minutes without stopping.

Try to maintain 30 minutes run without stopping three times in a week.  You will notice the improvement in your stamina and fitness. This will help you to think about marathons and plans for participation.                                                  by Amit Vashist