You see them everywhere: joggers walking through parks, woods, meadows, and inner cities as if nothing were wrong. You’ve only watched them enviously so far? No problem, because with our entry-level plan you’ll be part of it in just two weeks. We explain to you the basics of equipment, running style and the right diet and get your fitness up to speed day after day. Sports muffins don’t have to worry: We have also thought about enough breaks and relaxation beside running and jogging.
Day 1: Run six times for three minutes, with one minute’s break in between.
Before you start with your fitness plan, you should have your family doctor check you out again. Especially if you have not done sports for a long time, are overweight, suffer from heart problems, smoke a lot or have orthopedic problems. As soon as the doctor gives the green light, nothing stands in the way of your running career.
Day 2: Run eight times for three minutes, with one minute’s break in between.
Get out your calendar and go over the next two weeks. Think about every day when you can take a good half hour to run. Whether you get up a little earlier in the morning or skip your favorite soap in the evening – half an hour a day for jogging should already be in it for your fitness and health.
Day 3: Running break
Today you deserve some rest. Time to think about nutrition. If you want to lose some weight, sport alone is not enough. A small consolation: With the movement automatically also the desire rises to nourish itself healthier. For the duration of the training plan, remove sugar and extremely fatty foods from the diet.
Eat without exception honey instead of sugar, wholemeal instead of white bread, fruit instead of sweets and low-calorie food instead of hearty dishes. Try a few new, easy recipes and see how you feel closer and closer to the slim, healthy runners in the park – also thanks to a healthy diet.
Day 4: Run six times for five minutes, with one minute’s break in between.
So far you have been on the road with the old slippers you bought five years ago for the aerobics course? High time for new running shoes (jogging shoes). Get professional advice from a specialist shop today. A good running shoe can cost around 100 euros – your joints will thank you for it. Enjoy the good feeling of having invested in your fitness and health. Surely you can hardly wait to start tomorrow with perfectly insulated, matching, chic new jogging shoes.
Day 5: Five times six minutes walking, in between two minutes walking time each
Now your feet are perfectly equipped, but bulging sweatpants and a T-shirt, which you normally wear only for sleeping, are slobbering over them? Try tight-fitting, breathable materials when it comes to clothing. Only if the clothing lies directly on the skin can it absorb moisture and dissipate it to the outside.
In addition, you should not dress too warmly. You may chill for the first five minutes, but after that, you should warm up. If you are unsure, put on a light running jacket as a precaution, which you can quickly take off and tie around your hips.
Day 6: Break for running
Allow yourself some rest today. Use the half hour in which you would otherwise have gone running for relaxation. Mix a wellness drink of fresh strawberries and buttermilk, for example, treat your stressed feet to a massage or let your muscles regenerate in a relaxing bath.
Day 7: Four times eight minutes walk, in between two minutes walking break
The easiest way to find out the optimal load is to use a heart rate monitor. As a beginner, you can do without technical bells and whistles. A simple model where you can set the upper and lower limits for your heart rate is all you need. The recommended training pulse for beginners is calculated from the following formula: resting pulse + (220 – 3/4 age – resting pulse) x 0,6.