RUNNING as exercise offers a wide range of physical, mental, and emotional benefits that contribute to overall well-being. Fitness trainer Giovanie White said it’s a good exer cise for several reasons, including that it strengthens the heart; helps burn calories; builds and tones muscles; and reduces stress, anxiety and depression. “Regular running can boost your immune system, making you less susceptible to common illnesses,” White added.
“And the good thing is that it requires minimal equipment and can be done almost anywhere, making it a convenient form of exercise.” He shared these tips for runners. Beginner plan Week 1-2: Start with a mix of walking and running.
Run for one minute, walk for two minutes, repeat for 20-30 minutes. Week 3-4: Increase running time to two minutes and walking to one minute. Repeat for 20-30 minutes.
Week 5-6: Run for three minutes, walk for one minute, gradually increasing total workout time to 30-40 minutes. Week 7-8: Run continuously for 20-30 minutes. Intermediate plan Week 1-2: Run three to four times a week for 20-30 minutes at a comfortable pace.
Week 3-4: Include one long run per week, gradually increasing from 30 to 45 minutes. Week 5-6: Add one day of interval training (for example, 4x400m sprints with one to two minutes rest in-between). Week 7-8: Incorporate tempo runs (run at a challenging but sustainable pace for 20 minutes) and continue increasing long run duration.
Advanced plan Weekly structure: Include one to two int.