The Runner's World 8-Week Beginning Runner's Training Program. The training plan that follows is designed to get you to the point where you can run 30 minutes (about 2 miles) at a slow, relaxed pace.
It's a simple, progressive program that begins with more walking than running, and gradually evolves into more running than walking. Each week's plan also includes a motivational quote and a training tip. Once you are able to run 2 miles nonstop, you can decide on your next goal. You might simply want to continue running 2 miles at a time, three or four days per week. Research has shown that this is enough to help you lose or maintain weight, and improve many other important health markers, i.e., your cholesterol, blood pressure, and insulin response. Or you might decide that you want to do more, in which case you can consult the many training programs offered by our online SmartCoach tool.
Here are 4 key points to consider before you begin the 8-Week Program. 1. 2. 3. 4. Week 1 "Sit as little as possible. Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8. ToneItUpcom. Blast Belly Fat: 5 Quick Exercises for Flatter Abs. Passé Abs Series - Trainers Reveal: The Best Abs Exercises of All Time. The Teaser "I have researched this move in my lab, and it is very effective at activating all of the abdominal muscles (the rectus abdominis, internal and external obliques, and the transverse abdominins), and yet the movement is very straightforward and does not require several steps or positions," says Michele Olson, Ph.D., a senior clinical professor at Huntingdon College in Montgomery, AL.
"This move is also great for learning how to breathe correctly when engaging the abdominal muscles in order to get a very deep and full activation of the abdominal wall, and the ‘up’ position of the legs during the entire exercise greatly limits any action of the hip flexors. " (Breathing is just one way to get abs without doing tons of extra core work.) To do it: Lie on the floor with arms extended above head and both legs lifted in the air at about a 45-degree angle. Nutrition 101: Eat To Burn Fat - StumbleUpon. The 15 Best Fat-Burning Foods 1.
Walnuts All nuts do contain some amount of the omega-3 fat alpha-linolenic acid, but most only contain trace amounts. One ounce provides almost 3g of alpha-linolenic acid. 2. It has also has been shown to boost calorie burn when eaten. 3. This very slow-digesting carb keeps blood sugar and insulin levels low, so fat burning can stay high. In fact, research has shown that athletes who consume slow-digesting carbs in the morning burn more fat throughout the entire day and during workouts than those consuming fast-digesting carbs. 4.
Avocados also contain a very interesting carb called mannoheptulose, a sugar that actually blunts insulin release and enhances calcium absorption, both of which are critical for encouraging fat loss. 5. This way you know you're getting a direct supply of the fats that turn on fat burning and block fat storage. The best workout songs for running 10:00 minute miles - jog.fm - StumbleUpon. Madonna's Workout Routine. 2 Day Cleanse. Tone Up.