字幕列表 影片播放 列印英文字幕 Hello, my name is Samuel Harvell and I'm a fitness trainer and running coach. Today I want to talk with you about how to start a running program if you are a beginning runner. One of the first things you want to do is make sure you have a really good pair of running shoes and I suggest you talk to a running specialist at a specialty running store so that person can help fit you with the proper shoe. Now if you are just starting out, you have no experience in terms of knowing how to run or how long to run. My suggestion to you is that you start off with maybe say twenty minutes of easy, slow, jogging every other day. So you would start off on a Monday with twenty minutes of easy jogging. Tuesday would be an off day. Another twenty minutes of easy jogging on Wednesday. Thursday is an off day. Run on Friday. Saturday is an off day and then Sunday run twenty minutes, maybe twenty-five minutes on Sunday. Now this is a program you want to keep up say for maybe three weeks and then start gradually increasing your time maybe say three to four minutes per run when you are running every other day. So once you get to your fourth week, you may start running say twenty-four minutes every other day. Now as you start to continue with your running program, you want to integrate other aspects of training such as maybe some weight training, maybe getting in some interval training on the trike, it depends on what you're training for. But if you're just starting out, you're a total beginner and you want to learn how to get into a regular running program, my suggestion is that you start with at least twenty minutes every other day and then gradually increase the amount of time that you are running as you feel more comfortable. If you would like to learn more how to start a running program as a beginner, please contact me at harvellfitnesstraining.com. That's H A R V E L L fitness training.com.