Cellulitis revolution – Jogging program

The first week

Walk with a rapid step one mile, every now and then passing on to jogging and run in 50 or 100 yards when you wish. While running do not slow down, but at the same time do not force yourself to keep speed immoderately. As a result of this – traumas and pains. Look around enjoying views. Learn your body afoot, feel deeply attendant feelings.

First, it will be difficult. Already after the first minute of running your cardiac beats will strongly increase and you notice deep and frequent breathing, because your body needs more oxygen in order it can meet the requirements that you have raised to it. Once your muscles begin to warm up, your skin get also warm, as blood circulation will increase, and you may feel some embarrassment in the chest because your muscles are stretched to give you an opportunity to breathe deeply and fully. The feeling may seem strange, if you have mostly slow-moving lifestyle, but it’s just a sign that your body reacts to the new circumstances, and you do not have something to worry about.


The second week

Go at a jog-trot one mile, alternating running and walking: a hundred steps running, a hundred steps at a walk. Running some of minutes, you might feel that you do not have enough oxygen – that your body needs more oxygen than it is in a position to process. You may feel that you are simply not able to run farther. If it will be really above your strength, then walk at a slow pace or even stop and wait until the forces come back to you. After you have run some minutes, your joints may begin to move badly, or hurt and legs get heavy, like leaden – so you become two more unusual feelings. They are also quite normal reactions because you are likely to deployed muscles and joints in such way which they are not accustomed. It is to be expected small creaks of joints here and there.

The third week

Go at a jog-trot one and a half miles, increasing the length of runs up to 150 steps. Keep the same 100 steps for intervals that you have overcome at a walk.

When you’re able to run from six to ten minutes without stopping and do not passing on a step, you will get the «second wind». It will be easier to run and you notice that you can overcome the distance with hardly any trouble at all. Sometimes getting this stage of «second wind» is quite long work, especially if run is a new thing for you. But in the end it will come every time when you are running.

The forth week

For a while, jog along with the speed that is convenient for you. If you find that you are not able to overcome all distances without stopping, do not worry. Anyway, now you should already be able to overcome the some inconveniences without any risk to your health. This feeling of discomfort soon passes.

The fifth week

Run a mile in less than nine minutes.

The sixth week
Overcome half a mile or even more. By this time you should already be in a good form and begin to reap the fruits of your labour. You should already familiar with your bodies and listen what it tells you. There is no need to keep your pulse. Now you can begin to move in a different way, because your stamina and endurance will strengthen. Now you can make your body work a little heartily then usual, or vice versa, to allow him to slow down in days when you do not feel good. Now you can trust your own judgments.

The fifteenth week
Play a little with the speed and distance, increasing the distance, when you want. Try to alternate long distance – perhaps, four or five miles – with a short on the next day. After six months you will be able to run easily and in equal rate from half an hour to hour, covering at that from three to nine miles.

After you have already run some weeks and you are able to run half an hour non-stop, do not put an end, you may experience such feeling that runners call «the second wind». There is the following: you continue to run until you notice that the muscles become sluggish, you breathe with difficulty and legs grow heavy. You want to stop, because all these feelings are quite strong. And suddenly you find out that everything has changed.

The body suddenly becomes easy. Running gets self-acting, and you feel that you can run and run. You experience something like euphoria, or «runner’s high». Just with this second wind many runners understand contemplative aspects of the sport. Thoughts calming and become clear, the susceptibility increases, the movements of your body are easy like never before, and comes without effort. It is a wonderful feeling, and however not each runner is able to experience it, nevertheless, it is quite common.

Listen to yourself

The best way to use the multi-program like this – is get to it flexibly, constantly adapting it to your individual needs and to your level of physical health. At the early stages you may find that the first, second and third weeks are too easy for you, so you can try a higher level. As long as your pulse not exceeds the dangerous limit, you do everything quite correctly.

The more you run, the more closely you come into contact with your own body. You’ll notice that your once flabby hips get a new form. Your bearing will improve, the skin will be cleaner, and your body becomes more efficient get rid of toxins.

Tags: breathing, oxygen exchange, second wind