When the workout says "walk," go for a moderate pace that gets your heart rate up. If you need to get some extra sleep, get some." It's OK if this plan takes you longer than eight weeks to complete.īegin each workout with a five-minute warmup or a five-minute walk. This plan is just a guideline, so Ruiz said, "If you need an extra rest day, take it. As always, listen to your body and adjust the schedule as needed to allow for much-needed recovery time. In this plan, Ruiz recommends Fridays as rest days. On the days you're not running, Ruiz recommends including mobility exercises, dynamic stretching, and strength training to help you get stronger and prevent injury. "Taking the small steps daily and consistently will help us reach our bigger goals," Ruiz said, so this plan involves three running workouts per week. Whether you enjoy running outside in the fresh air or hitting the treadmill, this plan will turn you into a runner in just two months. If running is one of your goals, here's an eight-week plan created by NASM-certified personal trainer and running coach Nadia Ruiz to help you build up to running for 30 minutes straight. A runner isn't born overnight: it takes weeks of building up and training the body to get used to moving in that way.
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