I found a program meant to rehabilitate injured runners, but could be used to train new runners as well.
Running and other aerobic exercises improve physical fitness and longevity, which is great if you need to travel longer distances or exert yourself for longer periods of time.
I always reccomend this routine for people who want to get into running:
We run 3 times a week with a day of rest after running. Always start with a warmup stretch and a slow run to warmup for 5-7 minutes then:
1st week: 3x 5mins run at full capacity 5 mins walk; 3x 5mins run 3 mins walk; 3x 5min run 1min walk;
2nd week; 3x 7mins run 5mins walk; 3x7/3; 3x7/1
3rd week; 3x10/5, 3x10/3; 3x10/1
Congratulations, you can now run at a slow pace non-stop! From now do a 1-1,5hr run once a week and 30-50minutes run 2-3 times a week. Focus on slowly improving your speed. That’s it!
Apparently I need to update stretching just for walking and work. Can you please point me to stretches you recommend?
I’m not exactly sure what you need by “stretching for walking and work”?
I’m on my feet a lot and I enjoyed walking before work. I’m recovering from some issue with the foot and ankle, probably a ligament or tendon rupture in the ankle area.
I’m not really qualified for such recommendations so I can’t help you much but maybe books or videos by Kit Laughlin would be of help? He is the best expert on stretching that I know about.
Thanks. I appreciate your honesty and the suggestion.