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Running to Get Back in Shape

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In this video, you will learn how to use running training to reintroduce your body to physical activity.

This video is one of many in our running program- why not check out some of our other videos?

Running is a great way of getting back into shape after a break from exercise. Discover our advice for doing this by watching this short video!


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DanBernal - Sikana
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In this video, you will learn how to run to get back in shape.

Running is an excellent way to reintroduce your body to physical activity, progressively and at your own pace.

You will see how to maintain a regular and balanced running programme in order to get back into proper shape, and how to stay motivated along the way.

Let's begin by planning a regular and balanced training regime.

On your first run, start by running for 15 minutes, and then walking quickly for another 15 minutes.

Slowly increase the running time and the overall training time.

Start with one or two weekly sessions. Once you are able to run for 30 minutes without stopping, you can step it up to 3 sessions a week. Make sure to space your sessions with at least one day of rest in between runs.

Run at your own pace without running out of breath. Inhale through your nose and exhale through your mouth.

Make sure to lean slightly from your ankles and keep your back straight.

If you feel any pain, stop running and walk.

Now let's find out how to stay motivated.

Choose a route where you can identify landmarks to measure your progress.

When you first start training, run on a flat surface. You can tackle hills and other types of terrains at a later point.

Keeping note of your progress in a notebook to evaluate yourself is a good idea.

You can also stay motivated by running in a group, or in a club, with family, or with friends.

Choose partners that run at your same pace.

Running is a great way to get back in shape, as long as you keep a regular and balanced training regime and stay properly motivated.

Over to you!


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Sikana - Stages of Recovery
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