in a short space of time. – carl gardnerUse your training time to explore your local area If you have any interest in racing I would advise that you spend most ofyour time training outside. Save the treadmill for intervals or threshold sessions
.co.uk)."You will also become a stronger runner: working out on varying terrain and uneven surfaces strengthens muscles and tendons." Here's how to make the break.Run/WalkIf you've only ever run in the gym, your first outdoor session may be tricky. "Treadmills help you
can perform well spinning between 80 and 100 rpms. Choose according to your muscle-fibre makeup as well as your fitness level and gear selection.Quick Tip: Most people prefer running outdoors to putting in a session on the treadmill but at this time
for you. It could be slavishly following a schedule, running socially with a friend or hitting the treadmill. Take days off between running sessions to help your body recover and progress gradually. And most importantly, enjoy your new hobby!Kit Up
your bike and head straight out on the run. At the gym you can swap straight from the stationary bike to the treadmill.Session 4: Easy RideWHY? Ride at a steady pace without worrying about speed or being out of breath.HOW? Ride at an easy pace of effort
walkingWeek 8: Thirteen minutes running/two minutes walkingWeek 9: Fourteen minutes running/one minute walkingWeek 10: Run the whole time3. Walk if it hurtsIf you're sore before the end of your run, then the workout session is too long, too fast or too
running: 27Stay inside if you want "When I started running in my mid-20s, I thought running on a treadmill was cheating, so I’d push myself to get out on the worst days. Now I realise that I can sometimes do a better session on the treadmill. It saves
have been there, done that, and are probably wearing the T-shirt...TRAININGHow important is it to run at different paces?How can I get used to running on the roads after training on a treadmill?What's the best way to tackle hills?How important
.After each session walk for five minutes to cool down and stretch gently for another five minutes. Don’t worry about speed or distance, time on your feet is your only concern. 3. How to... Start running after 40There is nothing unusual about taking up running
running/one minute walkingWeek 8: Thirteen minutes running/two minutes walkingWeek 9: Fourteen minutes running/one minute walkingWeek 10: Run the whole time3. Walk if it hurtsIf you're sore before the end of your run, then the workout session is too long
