Running is an easy and convenient way to do some physical exercise, however it involves more than simply running. If you are a fitness enthusiast, then you will almost certainly need a running plan that involves 5 essentials components.

Warming up:
If your legs feel as heavy as lead on your first run, don’t worry – this is normal. This is simply your body telling you that you are not warming up either correctly or long enough. Before running, it’s important to warm up by running slowly and then increase the pace to the target speed.

Choose the proper time

You’ll get the most out of running when you have enough stamina and is partly based on your own circadian rhythm and metabolism. This varies from one individual to another, so try to run at different times of day and find the best time for yourself.

For example, you might find it is much easier to run 3 kilometers (1.8 miles) outdoors in the morning than running the same distance on the treadmill in the evening. For an accurate baseline, use a sports wristband to record your running time and distance at different times of day to compare the result.

Replenish your energy

Running requires plenty of energy, however it is not wise to run immediately following a substantial meal. To avoidindigestion, plan your mealtime based on the running time.

Ideally, there should be at least 2-3 hours between the meal and the running time; if the interval is longer, try high energy or high protein snacks 30 minutes before your run.

Do not push yourself too hard

Everyone wants to conquer their goals, however we all need to be realistic. If your ability, health and conditioning do not match up to your goals, you will meet setbacks and almost certainly cause yourself physical injury.

The best advice is never to force yourself to run too fast or too far at the start. At this early stage, your respiratory rate and conditioning is more important than your speed. Once you have developed your own running rhythm, you can revise your plan accordingly.

Enjoy running

Running promotes the secretion of endorphins and reduce stress, so it’s a great way to boost your mood. If you are tired, try to vary your route to a manageable one; make it interesting while running. Enjoy running, and get even more out of it!

Wrap up

Before making a running plan, bear these 5 tips in your mind. You’ll find that running will become much more easier and your fitness will improve accordingly.


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