How long is the best time to run for the first time?

Because running is becoming more and more popular, many people will be encouraged by people around them to join the running ranks. Except for those who run for the first time, they must do a good job of pre-running preparation before exercise and stretch well after exercise to prevent lactic acid accumulation and cause leg soreness. For those who are running for the first time, the exercise time should not be too long. You can run intermittently and gradually increase the time. This article introduces the running plan, let’s take a look.

If you are truly a beginner runner and cannot run for 10 minutes straight, you should start with walking and develop a plan for your walking and running. Here's a great plan similar to this (each plan is three times a week).

Week 1: Walk for 10 minutes. Jog for 1 minute, then walk for 1 minute. Repeat jogging for 1 minute and walking for 1 minute every 10 minutes or until you feel tired. Then take a 5-minute walk to cool down.

Week 2: Walk for 10 minutes, jog for 2 minutes, then walk for 2 minutes. Repeat jogging for 2 minutes and walking for 2 minutes. Do this every 10 minutes or until you feel tired. Then take a 5-minute walk to cool down.

Week 3: Walk for 10 minutes, jog for 3 minutes, then walk for 2 minutes. Repeat jogging for 3 minutes and walking for 2 minutes. Do this every 15 minutes or until you feel tired. Then take a 5-minute walk to cool down.

Week 4: Walk for 10 minutes, jog for 5 minutes, then walk for 2 minutes. Repeat jogging for 2 minutes and walking for 2 minutes. Do this every 15 minutes or until you feel tired. Then take a 5-minute walk to cool down.

You'll want to gradually increase your running time until you can run for 10 minutes continuously. Then from 10 minutes to 12 minutes, and so on. If you can run continuously for 30 minutes, congratulations, you are already a runner.