Be a run­ner!

Cosmopolitan (Philippines) - - Hot & Healthy -

Run­ning is the eas­i­est work­out ever—all you need is a good pair of sneaks (okay, and a heart­pump­ing playlist). But even if you’re sooo not a run­ner, this plan from John Hen­wood, for­mer Olympian and founder of NYC tread­mill stu­dio THERUN, is doable enough that you’ll be fin­ish­ing a 5K, smile in­tact, in just one month.

Week one

Day one

Jog for 2 min­utes, then walk for 2 min­utes. Re­peat 4 times.

Week two

Day one

Jog for 6 min­utes, then walk for 2 min­utes. Re­peat 3 times.

Day two

Jog for 6 min­utes, then walk for 90 sec­onds. Re­peat 3 times.

Day three

Jog for 8 min­utes, then walk for 90 sec­onds. Re­peat 3 times.

Day Four

Cross-train for 30 min­utes.

Form CHECK

Use Hen­wood’s tips for the best-feel­ing, most ef­fi­cient run ever. your Gaze Look­ing down strains the neck. In­stead, look at a spot about 30 feet in front of you. Imag­ine your up­per half is be­ing pulled by a string on the top of your head. This lets your legs float be­low you. your arms Swing­ing your arms in a big arc wastes en­ergy, but don’t just let them hang ei­ther. A re­laxed po­si­tion is ideal (no tension in neck or shoul­ders) with el­bows at a less than 90 de­gree an­gle, wrists loose, and hands like you’re cup­ping an egg. your stride It’s tricky, but try to land on your mid­foot (not heel or ball) as close to di­rectly un­der your body as pos­si­ble. Big steps seem like a way to cover more ground quickly, but you’re set­ting your­self up for in­jury.

This means a re­laxed pace that feels com­fort­able to you. Don’t worry about speed. You have to be able to cover the dis­tance first. Then you can think about run­ning fast.

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