Lose weight in 8 weeks by running 30 minutes a day.
Lose weight in 8 weeks by running 30 minutes a day.
A runner isn’t born overnight: it takes weeks of building up and training body to get used to moving in that way. If running is one of your goals, here’s an eight-week plan created by NASM-certified personal trainer and running coach Nadia Ruiz to help you build up to running for 30 minutes straight. Whether you enjoy running outside in the fresh air or hitting the treadmill this plan will turn you into a runner in just two months.
“Taking the small steps daily and consistently will help us reach our bigger goals,” Ruiz said, so this plan involves three running workouts per week. On the days you’re not running, Ruiz recommends including mobility exercise , dynamic stretching , and strength training to help you get stronger and prevent injury.
In this plan, Ruiz recommends Fridays as rest days. As always, listen to your body and adjust the schedule as needed to allow for much-needed recovery time. This plan is just a guideline, so Ruiz said, “If you need an extra rest day, take it. If you need to get some extra sleep, get some.” It’s OK if this plan takes you longer than eight weeks to complete.
Begin each workout with a five minute workout or a five-minute walk. When the workout says “walk,” go for a moderate pace that gets your heart rate up. When the workout says “run,” increase your pace to a jog or run — we’re not sprinting here! If the running time feels too long, take walking breaks when you need to. End each workout with a five minute cool down or this 10 minute stretching.
