Fist thing is most people are afraid to run because they’ve had injuries or they have heard from others that got hurt and this why most people don’t like to run.
If you have the proper technique, breathing and posture down you will succeed in running.
First thing you need is posture has should be at 90 degrees and a slit tilt forward.
Next your hold body should be nice a relaxed and no fists with your hands and last you should be running on your balms of your feet not on your heel. This where all injuries start. Like knee pain, ankle pain, back pain and even shoulder pain.
Now talking talking about breathing you need to inhale from your nose and exhale from your mouth and taking 5 sec deep breathes and exhaling your should be hearing your exhale.
And your good to go now if you have t ran you should be running for 1min and walking for 2 min do this for 10 times 3 times a week.
And then every week you go up 1 min so next week should be 2 mins running and 2 mins walking 8times 3 times a week.
Last here is your plan:
1min running 2 mins walking 10 times
2 mins running 2 mins walking 8times
3 mins running 2 mins walking 6 times
4 mins running 2 walking 6 times
5 mins running walking 2 min walking 5 times
6 mins running 2 mins walking 2 times
8 mins running 2 walking 2 times
10 mins running 2 walking 2 times
And your ready for your 5km !!!
Running with Coach Nicky 