This is an example of running training to run 15 km in 15 weeks with training 4 times a week, suitable for healthy people who already practice some type of light physical activity and who like to run, doing this to have a healthier life and some leisure time.
It is important to take your time and stick to the running plan until the end, following each step we propose here because this way you will be able to improve your physical condition gradually, with a low risk of injury. Wear clothing suitable for runners and good sneakers to protect your ankles and knees. See which outfit is best here.
If you feel any pain in your hips, knees or ankles, you should stop training and seek medical and physiotherapist help to recover, as a poorly healed injury can worsen and harm your training. See the most common causes of pain when running and how to avoid each one by clicking here.
Remember that it is also very important to strengthen your muscles with exercises such as localized, GAP or Functional Training to reduce the risk of repetitive strain injuries.
To start running
To start downloading time
To gain speed and endurance to reach 15 km
Before each workout, it is recommended to stretch and warm up for at least 10 minutes. To prepare for running you can do jumping jacks for 2 minutes without stopping, do another 1 minute of sit-ups and another 2 minutes of brisk walking.
Then you can start training for the day, paying close attention to your breathing and heartbeat. Using a cell phone with a running app or a watch with a heart rate monitor can be useful to ensure that you are not putting too much pressure on your body. See your ideal heart rate during training by clicking here.
After each workout, it is recommended to dedicate another 10 minutes to slow down your heartbeat, so gradually reduce your running pace and finish by walking. When you stop, stretch your legs and back for about 5 to 10 minutes to reduce muscle pain. The more stretching you do, the less pain you will have the next day.
Read too: Running for beginners: how to start (with training sheet)
Nutrition is also very important for muscle recovery. See what to eat before, during and after training with nutritionist Tatiana Zanin:
