This is an example of running training to run 15km in 15 weeks with training 4 times a week suitable for healthy people who already do some kind of light physical activity and like to run, do it to have a healthier life and some time free.
It is important not to be in a hurry and keep the race plan until the end, following every step we propose here as it will be possible to gradually improve your physical condition, with a low risk of injury. shoes to protect your ankles and knees. Discover here the most suitable clothes.
- If you experience pain in your hips.
- Knees.
- Or ankles.
- You should stop training and seek the help of a doctor and physical therapist to recover.
- As a poorly healed injury can get worse and interfere with training.
- How to avoid them by clicking here.
Remember that it is also very important to strengthen your muscles with exercises such as localized training, GAP or Functional Training to reduce the risk of repeated microtrauma.
Before each workout, it is advisable to stretch and at least 10 minutes of warm-up. To prepare to run, you can jump 2 minutes non-stop, make another 1 minute sitting upright and another 2 minutes of quick walk.
You can then start your day’s training by paying special attention to breathing and heart rate. Using a working phone or clock with a frequency meter can be helpful in making sure you don’t overload your body. Check your ideal heart rate during training by clicking here.
After each workout, it is recommended to spend an additional 10 minutes decreasing your heart rate and, for this reason, gradually slowing down your stroke and finishing walking. When stopping, stretch your legs and back for about 5 to 10 minutes to reduce muscle pain. The more you stretch, the less pain you’ll feel the next day.
Feeding is also very important for muscle recovery, see what to eat before, during and after training with nutritionist Tatiana Zanin: