Do you feel like a marathon for 30 minutes of jogging without a break? Then you are exactly right here. We have created a 14-day jogging guide for you, with the help of which you can run for 30 minutes in a row within just two weeks.
New running shoes have been bought, and the sports outfit is also ready, yet you can’t manage a run without a break? Don’t worry; it’s not uncommon for untrained runners. But with a little training, you are guaranteed to be able to increase your stamina and stamina and jog for 30 minutes at a time.
If it hasn’t worked out yet, it is probably not because you are unsuitable as a runner, but rather because of the wrong training strategy. You have to approach your goal slowly and not immediately reach your goal on the first run.
We have put together a 14-day guide for you to see training success as quickly as possible. This is the perfect start if you are a beginner and want to do a run without a break finally. We’ll also give you some valuable tips that can be useful while running.
Jogging For Health
Running is not only a good way to burn fat and boost your metabolism, but it is also an effective way to strengthen your cardiovascular system. In addition, the immune system and psyche benefit from regular running training.
If you are often stressed in everyday life, regular jogging can provide a balance and thus reduce your stress level.
Running Gear
The advantage of running as a sport is the inexpensive equipment. The only thing you shouldn’t skimp on is shoes. Sufficient cushioning and a good fit are important here.
Depending on the terrain you are running on, a shoe with a profile is helpful. It is best to seek advice on this from a specialist shop.
Special running clothes are useful if you jog in bad or cold weather. Your running clothes should be breathable. It would help if you also kept in mind that while it may be cold initially, your body will heat up as you run. We, therefore, recommend the onion principle.
Also Read: WHAT ARE THE BENEFITS OF KIWI?
Day 1: How To Start
Training: Jog eight times for three minutes each time, with walking breaks of two minutes in between.
You probably know it: At first, you are motivated and want to make the first run without a break. But after a short time, you realize that you have been running too fast and that you no longer have any strength.
The key to success here is walking breaks. That might sound like a contradiction in terms, as you want to run without a break, but these breaks are especially necessary initially.
Therefore, we have designed this guide so that a running interval always follows a walk break. The advantage is that the body is not exposed to much exertion when walking, but at the same time, it does not shut down completely, as is the case when standing or sitting down.
So you start with running intervals of three minutes on the first day and then walk for two minutes. It would help if you were careful when running that your speed is not too fast.
Even if you find that the three-minute runs are difficult, you should not forego the walking intervals. After all, you want to continuously improve your condition and avoid painful sore muscles as much as possible.
Day 2: Break
Training break
Training break after just one day of training? Yes, you’ve read correctly. The second day is for regeneration, even if you don’t feel like you need a break. Overall, this depends on various factors such as body weight, age, and fitness level. So take a break from training on the second day.
Day 3: Increase Your Running Intervals
Training: jog six times for five minutes, in between walking breaks of two minutes.
After the training-free day, the duration of the running intervals is increased. Now you run for five minutes at a time; the breaks in between are again two minutes.
Day 4: Stretching
Training break with stretching
On day 4, it’s time to take a break again. However, you can still take a long walk or stretch your muscles.
If you can already feel the first two running units, stretching can be useful to loosen muscle hardening and thus ensure better well-being. Here you can also use a fascia roller as an aid.
It is best to stretch on non-training days after the training is also possible. Before training, on the other hand, you should not do static stretching exercises but rather dynamic ones.
Contrary to popular belief, stretching does not protect against injury. However, it ensures better mobility and an optimized body feeling. The latter is very important in sport, as it allows you to assess your performance better and thus know your limits. This can also help prevent injuries.
Day 5: Increase The Running Distance
Training: Run five times for six minutes, walk three minutes in between.
On day 5, the running intervals are increased by one minute to six minutes. In between, you walk three minutes.
You may have already found a nice running route that fits the timing. But if you have to go home a bit at the end, that’s no problem. On the contrary, by walking, you give your body time to shut down. This is much better than sitting or even lying down.
In principle, any route can become your running route. However, routes without pedestrian crossings are particularly recommended, as otherwise, you may have to take an unwanted break there.
Day 6: Break And Performance Tracking
Training break
After the last run, it is time to take a break again. Even if you don’t need one, stick to the plan.
Instead, you can do your training in theory. Many runners have a watch that measures their heart rate during training and an app recording their training progress. This would allow you to monitor your progress and the load during the training and adjust your pace if necessary.
Day 7: Increase In Performance
Training: jog four times for eight minutes, walking for three minutes in between.
On day seven, you have been jogging for eight minutes at a time. Now half of the 14-day guide is done. You can now safely assess how various factors can affect your mileage.
Try to pinpoint important factors. Using a running diary or fitness tracker can help. Here are some things to consider about your run:
- Average speed
- Time of day
- Running track
- Heart rate
- Feeling before and after exercise
Day 8: Regeneration
Training break
On the eighth day, you take another break from training. This is important because muscles only grow in the regeneration phase, not during training.
Sleep is particularly important here, as your body regenerates most effectively during sleep. Sleep seven to nine hours a day so that your cells can regenerate and the day’s information can be properly processed.
Day 9: 10 Minutes Of Jogging
Training: Running for ten minutes at a stretch, three running units, and four-minute walking breaks in between.
On day 9, you’ve been running for ten minutes at a stretch. After this period, many runners find it comfortable to run because the muscles are now warmed up. If you feel like it, you can now run a little faster.
Day 10: The Right Regeneration
Training break: walking, yoga, or alternating showers
A break in training is not to be equated with doing nothing. Walks are very good for your body, as are hot showers or yoga. The latter in particular can help you relax.
Day 11: Shorten The Number Of Walking Intervals
Training: Two running intervals of 15 minutes each, walking four minutes in between.
On the eleventh day, you run for 15 minutes at a stretch. You are getting closer and closer to your goal. There is only one more walking break between you and the 30 minutes you aim for. At best, you will still feel fit after 15 minutes, even if you then take a break.
Day 12: Other Sports
Training, but not running
When you’re not running, you can try other sports. Swimming and cycling are good supplements to running as they increase endurance and take pressure off the knee joints.
You can also strengthen your legs and core through strength training and thus increase your running performance. But it would help if you took it easy and did not do excessive cardio training on non-running days. This could hurt your next running session.
Day 13: The First Time Jogging Without A Break
Training: run for 30 minutes at a time.
On day 13, the time has finally come: Today, you will jog for 30 minutes at a stretch for the first time. But you shouldn’t try desperately to persevere if you can’t. First, minimize your pace and, if necessary, take a short break from walking. You can do it!
Day 14: Carry On
You did it; do your first 30-minute run. So that you don’t fall behind again, you should stay on the ball and set yourself new goals.
But do try to run a few more times in the 30 minutes before setting higher goals. First of all, increase your pace. You can then extend the route. But be careful not to set unrealistic goals; this will only make you lose interest quickly.
It would help if you kept the rhythm of running and rest days so that your body could recover in between. This also helps not to lose motivation.