{"id":4144,"date":"2013-07-22T00:00:00","date_gmt":"2013-07-22T00:00:00","guid":{"rendered":"https:\/\/1millionbestdownloads.com\/fitness-attention-walkers-how-to-ease-into-running\/"},"modified":"2013-07-22T00:00:00","modified_gmt":"2013-07-22T00:00:00","slug":"fitness-attention-walkers-how-to-ease-into-running","status":"publish","type":"post","link":"https:\/\/1millionbestdownloads.com\/fitness-attention-walkers-how-to-ease-into-running\/","title":{"rendered":"Attention, Walkers: How to Ease Into Running"},"content":{"rendered":"
From Health<\/em> magazine<\/a> Getting started.<\/strong> Warm up your joints<\/a> and muscles<\/a> before each running session with an easy 3 to 5 minute walk. Do each workout below 3 times per week for at least 3 weeks before progressing to the next level. Listen to your body: Moving on before youre ready can cause aches and pains.<\/p>\n Weeks 1 through 3.<\/strong> After every 3 to 5 minutes of walking, run for 30 seconds to 2 minutes; repeat for a total of 30 minutes. Not into numbers? Run until youre tired, then walk until youre bored.<\/p>\n Weeks 4 through 6.<\/strong> Alternate 3-minute stretches of walking and running for a total of 30 minutes. If that leaves you winded, try cutting the intervals to 90 seconds, then gradually build up your time.<\/p>\n Weeks 7 through 9.<\/strong> Alternate running for 4 to 5 minutes with walking for 1–2 minutes; repeat for a total of 30 minutes.<\/p>\n Weeks 10 through 12.<\/strong> Run for 8 to 10 minutes, then walk for 1 to 2 minutes; repeat for a total of 30 minutes. Or run 1 mile, then walk for 2 minutes; repeat 3 times. From Health magazineEase into running—and double your calorie burn—with this streamlined plan. Getting started. Warm up your joints and muscles before each running session with an easy 3 to 5 minute walk. Do each workout below 3 times per week for at least 3 weeks before progressing to the next level. Listen to your body: […]<\/p>\n","protected":false},"author":2,"featured_media":4144,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[19],"tags":[23],"_links":{"self":[{"href":"https:\/\/1millionbestdownloads.com\/wp-json\/wp\/v2\/posts\/4144"}],"collection":[{"href":"https:\/\/1millionbestdownloads.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/1millionbestdownloads.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/1millionbestdownloads.com\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/1millionbestdownloads.com\/wp-json\/wp\/v2\/comments?post=4144"}],"version-history":[{"count":0,"href":"https:\/\/1millionbestdownloads.com\/wp-json\/wp\/v2\/posts\/4144\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/1millionbestdownloads.com\/wp-json\/wp\/v2\/posts\/4144"}],"wp:attachment":[{"href":"https:\/\/1millionbestdownloads.com\/wp-json\/wp\/v2\/media?parent=4144"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/1millionbestdownloads.com\/wp-json\/wp\/v2\/categories?post=4144"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/1millionbestdownloads.com\/wp-json\/wp\/v2\/tags?post=4144"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
Ease into running—and double your calorie burn—with this streamlined plan.<\/p>\n
Week 13 and beyond.<\/strong> Try to run 30 minutes straight. If you have to take a midrun breather, dont despair. Keep trying, and soon youll be sailing through your run, no walk breaks needed!<\/p>\n","protected":false},"excerpt":{"rendered":"