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Health & Fit Want to Start Running? This Plan Has Stood the Test of Time

18:37  15 october  2020
18:37  15 october  2020 Source:   runnersworld.com

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With many of us working from home and with gyms closed for most of the year, 2020 has been a time where a lot of people have returned to or started running.

a man riding a skateboard down a street next to a tree: Developed in 2011 by Budd Coates, this beginner running plan has stood the test of time. As long as you're feeling healthy, use this program to start running today. © AzmanJaka - Getty Images Developed in 2011 by Budd Coates, this beginner running plan has stood the test of time. As long as you're feeling healthy, use this program to start running today.

When shutdowns began in March, health experts encouraged solo outside exercise for physical and psychological well-being. And while there are still many unknowns about coronavirus spread months after it impacted the world, experts consider risk to be lower in outdoor settings where safe social-distancing practices are in place.

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text: A Breakthrough Plan to Lose Weight and Start Running © amazon.com A Breakthrough Plan to Lose Weight and Start Running

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So as the temperatures are dropping during the cooler fall season, now is still a great time to get out there and start running if you’re looking for an easy way to exercise.

The below schedule was developed in 2011 by Budd Coates and published in the Runner’s World book Run Your Butt Off! It has helped thousands of beginners get started running since it was first published nine years ago.

Here’s what you should know about the program overall, with caveats as we still navigate the COVID-19 pandemic.

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1. Don’t attempt a new exercise program if you’re not feeling well.

If you’re ill, this is not the time—as the world still deals with coronavirus and the yearly flu season—to introduce even small amounts of running into your routine. Get well first. If you have the following symptoms, definitely wait until you feel better.

COVID-19 SymptomsAccording to the CDC, people with these symptoms may have COVID-19. If you suspect you have COVID-19, stop exercising and get tested.

» Fever or chills

» Cough

» Shortness of breath or difficulty breathing

» Fatigue

» Muscle or body aches

» Headache

» New loss of taste or smell

» Sore throat

» Congestion or runny nose

» Nausea or vomiting

» Diarrhea

2. You don’t have to do this alone, but only work out with someone in your immediate bubble.

If you can, start this program with someone who you live with or with a friend who you know is not displaying any symptoms and has been following proper COVID-19 protocols: social distancing, wearing masks, and washing their hands frequently. (Read more about running safe with a group.)

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3. Progress at your own pace.

This is a gentle progression from 30 minutes of walking to 30 minutes of running in 12 different stages. Yes, you can do it in 12 weeks. But you can also slow it down to take as long as you need, spending two weeks or longer on certain stages until you feel comfortable at each level.

The opposite is also true: You can skip stages or combine them and get through the program in fewer than 12 weeks if you’ve been a runner at some point in your recent past. But most people will need longer than 12 weeks, and there’s nothing wrong with that.

4. Make sure you can walk for 30 minutes at a time before trying to run.

If you haven’t been walking regularly and you attempt to go straight from a sedentary lifestyle to running, skipping the walking parts, you’ll increase your risk of injury. And the last thing you want to do during this pandemic is inflict an injury upon yourself by doing too much, too soon. So please, err on the side of caution. When in doubt, walk. And if you feel any pain, stop. You’re learning to run to make yourself healthier, not to cause harm.

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5. Run slowly at first.

This part of the program has not changed in the decade since it was developed. During your first days of running, your running pace should be only slightly faster—or exactly the same speed—as your walking pace. The number one thing that derails people who are hoping to be runners is the feeling of not having enough air. It’s not a pleasant sensation. And if you’re running too fast, you’ll likely find yourself gasping for breath.

So take it slow, especially at first, as your legs and lungs are building up to running. Don’t worry at all about speed or distance covered. It simply doesn’t matter. You should be able to talk, at least a little, while you’re walking and running. If you can’t, you’re going too fast. (If there’s no one to talk to, well, that’s another issue of these times, but we give you permission to talk to yourself.)

As you build on your experience, after several weeks or months, you can start thinking about pace and distance and signing up for your first 5K race (which is 3.1 miles). For the early days, just moving for 30 minutes at a time is the name of the game. Besides, many races for the rest of 2020 have been canceled, postponed, or moved to virtual events, so there’s no rush.

6. Make a schedule for yourself and stick to it.

Consistency matters, and especially now, in the days when schedules have suddenly been upended and it seems we have a lot more time. But it’s easy for the days to get away from us.

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Take a little time each evening to plan when you’ll walk or run the next day, or the day after that. You shouldn’t go more than a day without a workout—if the gap increases to two or three days or longer, you’ll in essence be starting over each time you get out the door. When I used to give talks about Run Your Butt Off! to beginner running groups, I’d ask participants to tell me when their next workout was going to be. And there were only two correct answers: the next day or the day after that.

Ready? Great. Here’s the program. Enjoy it!

12 Stages of Running for Beginners

Repeat each workout at least three or four times in a week before moving on to the next stage.

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Stage 1Build up to 30 minutes of nonstop walking.

Stage 2Walk for 4 minutes. Run for 1 minute.

Repeat that sequence four more times. End with 4 minutes of walking.

Total workout time: 29 minutes, 5 of which are running.

Stage 3Walk for 4 minutes. Run for 2 minutes.

Repeat that sequence four more times. End with 3 minutes of walking.

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Total workout time: 33 minutes, 10 of which are running.

Stage 4Walk for 3 minutes. Run for 3 minutes.

Repeat that sequence four more times. End with 3 minutes of walking.

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Total workout time: 33 minutes, 15 of which are running.

Stage 5Walk for 2 minutes 30 seconds. Run for 5 minutes.

Repeat that sequence three more times. End with 3 minutes of walking.

Total workout time: 33 minutes, 20 of which are running.

Stage 6Walk for 3 minutes. Run for 7 minutes.

Repeat that sequence two more times. End with 3 minutes of walking.

Total workout time: 33 minutes, 21 of which are running.

Stage 7Walk for 2 minutes. Run for 8 minutes.

Repeat that sequence two more times. End with 3 minutes of walking.

Total workout time: 33 minutes, 24 of which are running.

Stage 8Walk for 2 minutes. Run for 9 minutes.

Repeat that sequence one more time. Then walk for 2 minutes, run for 8 minutes.

End with 3 minutes of walking.

Total workout time: 35 minutes, 26 of which are running.

Stage 9Walk for 1 minute. Run for 9 minutes.

Repeat that sequence two more times. End with 3 minutes of walking.

Total workout time: 33 minutes, 27 of which are running.

Stage 10 Walk for 2 minutes. Run for 13 minutes.

Repeat that sequence one more time. End with 3 minutes of walking.

Total workout time: 33 minutes, 26 of which are running.

Stage 11 Walk for 2 minutes. Run for 14 minutes.

Then walk for 1 minute, run for 14 minutes. End with 3 minutes of walking.

Total workout time: 34 minutes, 28 of which are running.

Stage 12 Walk for 3 minutes (or until you’re good and ready).

Then run for 30 minutes nonstop. End with 3 minutes of walking.

Total workout time: 36 minutes, 30 of which are running.

The Ellume COVID-19 Home Test Is the First FDA-Approved Rapid Test That Doesn’t Need a Prescription .
It will cost around $30 and can give you results in 15 minutes or less.It comes following increasing pressure on the FDA to authorize home tests to ease the burden on health care providers and labs and to accelerate the entire process. Throughout the pandemic, people taking tests have often faced long lines, slow turnaround times, and high costs. In August, The New York Times reported that many Americans were still having to wait several days for their COVID-19 test results, "effectively rendering those tests useless.

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