Omisha Zuri
30 DAY RUNNING CHALLENGE MYSTERY REVEALED
This 30 day running challenge is designed in a very different way, you are advised to try this challenge to get into the shape. Before starting the 30 day running challenge I would like to ask some questions from you. Why are you choosing this 30 day running challenge? Is this challenge will help you to achieve your dreams? Have you any motivation before starting this 30 day running challenge? In case you have a great motivation behind your dreams and your want to achieve your goals, this 30 day running challenge is for you. This challenge is designed for beginners in very different style. Once you start this 30 day running challenge I am damn sure you will complete the entire month. Before going to the 30 day running challenge it is very important to know, with this challenge what you will earn?
WHY RUNNING?
Exercise is very important for a healthy body and healthy mind, everyone knows well. There are lots of studies clearly shows that 20 – 30 minutes of exercise is essential for your health. To be sure, if you make this exercise part of your daily activity, you will stay fit forever. This time I am going to tell you why we are choosing running in our daily exercise activity? Running has several health benefits have a close look to them.
1- RUNNING HELPS TO MAKE YOU HAPPIER
This is important to realize that with 30 minutes of exercise you can decrease the level of depression. studies confirmed. Everyone wants to be happy but there is a cost of everything, nothing free in this world you have to earn it. How to earn? Just follow our 30 day running challenge that will help you to make you happy.
2- IT HELPS YOU TO GET FIT
This is simple fact when you run you burn calories, no confusion. According to the studies when you run you boost your calories burning effect. As a result, you stay fit and healthy. On the other hand, different studies have shown that running is the best exercise to lose your weight. In case you are overweight and want to want to lose weight quickly, complete the 30 day running challenge.
3- RUNNING MAKE STRONGER YOUR KNEES BONES AND OTHER JOINTS
According to the study of Boston University, with running you can increase the bone mass and knee health. As a matter of fact, after 40 most of the people experience knee problem. This problem leads them to several health issues. This time you are not late if you want to save your knees after 40, running should be the part of your lifestyle.
4- RUNNING IS ANTI-AGING
Studies have shown that with proper exercise you look young. On the positive side, running improves your memory and judgmental problem up to 50%. In a mental test, fit adults score better than their unfit peers. Exercise is also important for your mental health, don’t ignore.
5- RUNNING CAN LOWER THE CANCER RISK
Generally speaking, with running you cannot cure cancer. But, if you have cancer then running can help you to live more. Studies have shown that exercise can lower the risk of cancer.
WHAT IS THE BEST TIME FOR RUNNING?
Morning, noon or night what is the best time for running, a common question. Before starting the 30 days running challenge you need to know the best time for running.
MORNING IS NOT A BEST TIME FOR RUNNING.
This time you may think that early morning is the best time for running. My answer is no, running early is a bad idea. In the morning your maximum organs do not work in the way that they should. On the other hand, the temperature of your body observed low in the early morning. According to the studies, early morning is the worst time for running. In case you don’t have a time in the day, what you will do? Warm up your body, especially legs before running in the morning.
FOR RUNNING MID MORNING/AFTER NON IS THE BEST TIME.
Mid morning and after non is the best time for exercise. This is because at this time lungs performs well. If you have a time in the mid-morning or afternoon, this is the best time for running.
3 THINGS TO DO BEFORE RUNNING.
- WARM UP
- WEAR RUNNING SHOES
- GO TO THE TOLIET
3 WORST THINGS TO DO BEFORE RUNNING
- EATING TOO CLOSE THE RUNNING
- DRINKING TOO CLOSE THE RUNNING
- WEAR NEW GEAR
3 THINGS TO DO BEFORE STARTING THE 30 DAY RUNNING CHALLENGE
- BODY MEASUREMENTS (WEIGHT, HEIGHT)
- FIND A MOTIVATIONAL SOURCE
- FIND A PARTNER
LET’S START THE 30 DAY RUNNING CHALLENGE
This 30 day challenge plan is for beginners. Don’t worry you can start it, your fitness level doesn’t matter. With the entire month running you will able to run 10 minutes at a time. Without delay, start this 30 day challenge plan to maintain your physique.
DAY 1
WALK – 4 min
RUN – 1 min
REPEATS – 3 times
DAY 2
WALK – 4 min
RUN – 1 min
REPEATS – 4 times
DAY 3
WALK – 2 min
RUN – 2 min
REPEATS – 2 times
DAY 4
WALK – 15 min
DAY 5
WALK – 1 min
SPRINT – 10 sec
REPEATS – 5 times
DAY 6
WALK – 4 min
RUN – 4 min
REPEATS – 3 times
DAY 7
WALK – 2 min
RUN – 2 min
REPEATS – 3 times
DAY 8
WALK – 15 min
DAY 9
WALK – 2 min
RUN – 2 min
REPEATS – 4 times
DAY 10
WALK – 2 min
SPRINT – 10 sec
REPEATS – 5 times
DAY 11
WALK – 5 min
RUN – 2 min
REPEATS – 4 times
DAY 12
WALK – 15 min
DAY 13
WALK – 2 min
RUN – 3 min
REPEATS – 3 times
DAY 14
WALK – 2 min
RUN – 2 min
REPEATS – 4 times
DAY 15
WALK – 2 min
SPRINT – 20 sec
REPEATS – 5 times
DAY 16
WALK – 15 min
DAY 17
WALK – 3 min
RUN – 3 min
REPEATS – 4 times
DAY 18
WALK – 2 min
RUN – 3 min
REPEATS – 4 times
DAY 19
WALK – 3 min
RUN – 3 min
REPEATS – 5 times
DAY 20
WALK – 15 min
DAY 21
WALK – 1 min
RUN – 1 min
REPEATS – 5 times
DAY 22
WALK – 1 min
RUN – 2 min
REPEATS – 3 times
DAY 23
WALK – 1 min
RUN – 3 min
REPEATS – 3 times
DAY 24
WALK – 15 min
DAY 25
WALK – 2 min
SPRINT – 25 sec
REPEATS – 5 times
DAY 26
WALK – 1 min
RUN – 4 min
REPEATS – 3 times
DAY 27
WALK – 2 min
RUN – 4 min
REPEATS – 4 times
DAY 28
WALK – 15 min
DAY 29
WALK – 2 min
RUN – 5 min
REPEATS – 5 times
DAY 30
WALK – 1 min
RUN – 5 min
REPEATS – 6 times
There is no big difference between running and spring. The sprint is more powerful exercise than running. On the other hand, the basic principle is same of both exercises. Try this 30 day running challenge and get in the shape.
