Running is a great way to improve your physical and mental health. It has so many benefits like preventing obesity, type 2 diabetes, heart disease, stroke, cancer, and high blood pressure. Running is a fantastic way to increase your fitness, it’s free and you can do it anywhere, anytime you want!
Along with the many physical benefits of running, it can also help improve your mental health.
Research has shown that only three sessions per week of 30-45 minutes per session is enough exercise to reduce depression. You may also experience the effects of the ‘runner’s high’, a feeling of euphoria, reduced anxiety and a lessened ability to feel pain.
Running is great cardio exercise you can do on your own, it’s an excellent way to explore your neighbourhood, listen to music, a podcast or audiobook and give you some, often much needed, alone time.
It doesn’t matter how fit you are – anyone can enjoy the benefits of running and you can start today at your own pace. Try our neighbourhood running challenge for a guaranteed way to feel better in 30 days. Of course, if you have any pre-existing health conditions or injuries, always see your doctor first!
To help your performance try adding BCAAs, whey protein and multivitamins to get you started on the right foot. Any of these BCAAs are a great choice,
BSN Amino X,
Scivation XTEND,
Optimum Nutrition Essential Amino Energy and
Dymatize BCAA Complex 2200. Great whey proteins to get you started out are
Optimum Nutrition Gold Standard 100% Whey,
Dymatize ISO 100 and
Dymatize ISO 100 Natural.
Rule 1 – R1 Train Daily Multi Vitamin,
ATP Science Multifood and
REDCON1 Med+Kit are all great multi-vitamins that will give you all the nutrients your body needs!
30 DAY CHALLENEGE
WEEK 1
Day 1: Run/walk 2km or 20 minutes 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 minutes 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 2
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 3
Day 15: Recovery day
Day 16: Run/walk 2km or 20 minutes total – 60 second run / 60 second walk
Day 17: 25 minute bike ride or other cross-training
Day 18: Run/walk 3.5km 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 4
Day 22: 30 minute walk
Day 23: Run/walk 3.5km 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 5km or 40 minutes total – 60 second run / 60 second walk
WEEK 5
Day 29: Recovery day
Day 30: Run/walk 3.5km or 30 minutes total – 60 second run / 30 second walk
[caption id="attachment_12857" align="alignnone" width="750"]
30-DAY RUNNING CHALLENGE - infographic[/caption]
Congratulations! You did it! Now keep it up, you’ll feel even better for it!
