The key to getting in shape and losing weight is consistency. Committing to a simple but powerful 30-day running challenge can help establish an aerobic base that you can build on during the rest of the year. Undertaking and completing a 30-day running challenge helps you develop the habit and incorporate exercise into your daily routine long after the challenge ends.
The Challenge
Although the 30-day running challenge concept has been described in various fitness magazines, Dr. Jeff Shilt from Endurance Corner advocates a very simple, versatile routine: run daily for as much time as you can over a 30-day period. By keeping the workout simple, you're far more likely to complete the challenge. The goal is both to improve aerobic fitness and slowly push your limits. If you're already fairly athletic, aim to run for at least 45 minutes per day. If you're new to running, building your aerobic base demands a more conservative approach. To avoid injury, you'll want to combine running and walking, increasing your running time gradually -- no more than 10 percent per week.
The Run-Walk Protocol
Beginning runners benefit from alternating running and walking. Although it may be tempting to switch to a walk whenever you feel tired, sticking to a training plan helps you avoid getting lazy and helps you measure your progress more accurately. Bobby McGee, an Olympic coach, recommends that new runners alternate a one-minute run with a one-minute walk, building to a five-minute run with a one-minute walk. If you run casually but are undertaking a 30-day challenge in order to improve your fitness level, aim to run six minutes, then follow it up with a one-minute walk, building up to a 10-minute run with a one-minute walk. More advanced runners should begin with the 10:1 ratio, then ramp up to 15 minutes over time.
Rest Days
In order to help your body recover and to avoid both mental and physiological burnout, a weekly rest day is a crucial part of any training regimen. However, abstaining entirely from exercise is not recommended. A brisk walk or an easy run can be good active rest. An easy run usually focuses on distance rather than speed; for example, run longer than your usual distance, but 10 to 15 percent slower than your usual pace. Or consider swimming, cycling or any other low-impact cardiovascular exercise.
Beyond the 30-Day Challenge
Once you've completed the 30-day challenge, keep running! Hopefully, you'll have learned how much fun running can be. If you want to become a more serious runner, start looking into some basic interval training or sign up for a race. Set personal goals for yourself, whether you want to beat your previous times or improve your endurance.
Tips and Guidelines
While people often focus on the physical aspects of a 30-day running challenge, fitness is really a mental activity. Creating a weekly target or goal is one way to motivate yourself to get out there every day -- but remember to stay conservative to avoid injury. Training with a friend is a great way to hold yourself accountable for completing your daily workout, as is publicizing your plan via social media. Also, varying your workouts will keep you engaged and challenged.
The Challenge
Although the 30-day running challenge concept has been described in various fitness magazines, Dr. Jeff Shilt from Endurance Corner advocates a very simple, versatile routine: run daily for as much time as you can over a 30-day period. By keeping the workout simple, you're far more likely to complete the challenge. The goal is both to improve aerobic fitness and slowly push your limits. If you're already fairly athletic, aim to run for at least 45 minutes per day. If you're new to running, building your aerobic base demands a more conservative approach. To avoid injury, you'll want to combine running and walking, increasing your running time gradually -- no more than 10 percent per week.
The Run-Walk Protocol
Beginning runners benefit from alternating running and walking. Although it may be tempting to switch to a walk whenever you feel tired, sticking to a training plan helps you avoid getting lazy and helps you measure your progress more accurately. Bobby McGee, an Olympic coach, recommends that new runners alternate a one-minute run with a one-minute walk, building to a five-minute run with a one-minute walk. If you run casually but are undertaking a 30-day challenge in order to improve your fitness level, aim to run six minutes, then follow it up with a one-minute walk, building up to a 10-minute run with a one-minute walk. More advanced runners should begin with the 10:1 ratio, then ramp up to 15 minutes over time.
Rest Days
In order to help your body recover and to avoid both mental and physiological burnout, a weekly rest day is a crucial part of any training regimen. However, abstaining entirely from exercise is not recommended. A brisk walk or an easy run can be good active rest. An easy run usually focuses on distance rather than speed; for example, run longer than your usual distance, but 10 to 15 percent slower than your usual pace. Or consider swimming, cycling or any other low-impact cardiovascular exercise.
Beyond the 30-Day Challenge
Once you've completed the 30-day challenge, keep running! Hopefully, you'll have learned how much fun running can be. If you want to become a more serious runner, start looking into some basic interval training or sign up for a race. Set personal goals for yourself, whether you want to beat your previous times or improve your endurance.
Tips and Guidelines
While people often focus on the physical aspects of a 30-day running challenge, fitness is really a mental activity. Creating a weekly target or goal is one way to motivate yourself to get out there every day -- but remember to stay conservative to avoid injury. Training with a friend is a great way to hold yourself accountable for completing your daily workout, as is publicizing your plan via social media. Also, varying your workouts will keep you engaged and challenged.