30-DAY RUNNING CHALLENGE

Running, in all its forms, has always been a mainstay in fitness and exercise. A simple study of children’s development shows that people start running almost as soon as they can walk. Today, running is primarily considered a form of exercise. Other than professional athletes and fitness enthusiasts, few people run unless it is necessary.

Those who run consistently are well aware that the benefits of running as a form of exercise are innumerable. They include, but are not limited to:

  • Strengthening muscles.
  • Improving cardiovascular fitness.
  • Building strong bones.
  • Maintaining a healthy weight.
  • Burning calories.

People take up running for a variety of reasons – each rationale differs from person to person depending on their desired outcomes. For many, running is the method they choose to attain and maintain fitness. For others, it is a stepping stone toward getting fit; they will start running to bring up their fitness levels before that attempt other forms of exercise like weight training. With yet others, running is a weight-loss tool. Finally, some take up running for companionship in that they choose to join a friend or significant other for time spent together. No matter the reason, anyone who runs gains a lot from the activity.

As intrinsic as the act of running is, it does not make it easy to do. Plenty of people dismiss the prospect of adding running sessions to their fitness regimen due to its perceived difficulty. While it is mostly true – there’s more to running than moving quickly down a path – the problem can be eliminated by understanding and formulating a better strategy to get you started on the right foot.

Perhaps you have decided to take up running and avail yourself of its benefits. We have developed a 30-day running challenge to get you on your way. The challenge does not require you to have particular fitness levels to attempt it; you can go at your own pace. Hopefully, the results you see will be a positive platform for your future wellness.

30-Day Running Challenge

WEEK ONE

Day 1- Run/walk 2 km or 20 min total-: 30-second run/60-second walk.

Day 2- 25 minute bike ride or other cross-training.

Day 3- Recovery day.

Day 4- Run/walk 2km or 20 min total-: 30-second run/60-second walk.

Day 5- 30 minute walk.

Day 6- Recovery day.

Day 7- Run/walk 4km or 35 minutes total-: 30-second run/60-second walk.

WEEK TWO

Day 8- Recovery day.

Day 9- Run/walk 2km or 20 minutes total-: 60-second run/90-second walk.

Day 10- 25 minute bike ride or other cross-training.

Day 11- Run/walk 3.5km or 30 minutes total-: 60-second run/90-second walk.

Day 12- Recovery day.

Day 13- 30 minute walk.

Day 14-Run/walk 4km or 35 minutes total-: 60- second run/90-second walk.

WEEK THREE

Day 15- Recovery day.

Day 16- Run/walk 2km or 20 minutes total-: 60-second run/60-second walk.

Day17- 25-minute bike ride or other cross-training.

Day 18- Run/walk 3.5 km or 30 minutes total-: 60-second run/60-second walk.

Day 19- Recovery day.

Day 20- 30-minute walk.

Day 21- Run/walk 5km or 40 minutes total-: 60-second run/60-second walk.

WEEK FOUR

Day 22- 30-minute walk.

Day 23- Run/walk 3.5 km or 30 minutes total-: 60-second run/60-second walk.

Day 24- 25-minute bike ride or other cross-training.

Day 25- Run/walk 3.5km or 30 minutes total-: 60-second run/60-second walk.

Day 26-Recovery day.

Day 27- 30-minute walk.

Day 28- Run/walk 30 km or 40 minutes total-: 60-second run/60-second walk.

WEEK FIVE

Day 29- Recovery day.

Day 30- Run/walk 3.5 km or 30 minutes total-: 60-second run/30-second walk.

In conjunction with the running routine, you should consider taking supplements. They are formulated to help enhance performance, build muscle, decrease muscle soreness and increase recovery. There is a wide range of supplements from which to make your selection; your selection depends on your requirements and goals.

We have supplements from different categories to realise your desired benefits. For muscle growth, try whey protein brands like Optimum Nutrition- Gold Standard 100% Whey or MusclePharm COMBAT. BCAA supplements are good for performance and muscle. We have examples like XTEND- Original BCAAs or Ghost- Amino V2. You may also try pre-workout and multivitamin supplements to give your body the fuel it needs to get you through the challenge. Alternatively, you can build stacks composed of the various supplements you require to ensure that you always have everything you need.

If you are yet to start the challenge, take a moment to remind yourself that it is a process. Keep your fitness levels in mind as you perform the daily tasks. Start slowly, then up the intensity as you get better and better. Remember, Rome was not built in a day.

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Noah Murphy

I have a great interest in travel, adventure and politics. I moved to Australia age 25 from England. From a young age I have always viewed the world as an opportunity. My travel and current affairs writing offers me a opportunity, my approach to life is a shared learning journey, were we meet many travelers along their life's journey, what matters to me is capturing the moments. I reflect, grow and share as much as possible on my journey towards self actualization.

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