Running is useful for the cardiovascular system and waistlines. In addition, it has other advantages that you do not even suspect. Running promotes a good mood, organizes thoughts. In addition, starting to run is a great way to make new friends, which will have a positive impact on mental health and emotional well-being.

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Add the opportunity to being in the open air to this, and you will have a healthy heart and lungs, you will be toned and consume more calories without damaging the figure. That's why there's no reason to delay running! First of all, no matter what kind of run you are going to do, create your plan.

Here is a plan for beginners. Following it, you will get up from your favorite couch and take care of yourself. It is created for 4 weeks and will give the maximum benefits to your body and health. Do not hesitate, start your running tomorrow:

Credit: Freepik

Credit: Freepik

Week #1

Day 1: warm up for 10 minutes; run for 1 minute, walk for 1 minute (5 times); walk for 10 minutes.

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Day 2: warm up for 10 minutes; run for 1 minute, walk for 1 minute (7 times); walk for 5 minutes.

Day 3: warm up for 10 minutes; run for 2 minutes, walk for 1 minute (5 times); walk for 5 minutes.

Day 4: warm up for 5 minutes; run for 2 minutes, walk for 1 minute (7 times); walk for 4 minutes.

Credit: Freepik

Credit: Freepik

Week #2

Da 1: warm up for 5 minutes; run for 3 minutes, walk for 1 minute (5 times); walk for 5 minutes.

Day 2: warm up for 5 minutes; run for 5 minutes, walk for 2 minute (3 times); walk for 4 minutes.

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Day 3: warm up for 4 minutes; run for 5 minutes, walk for 1 minutes (4 times); walk for 2 minutes.

Day 4: warm up for 5 minutes; run for 8 minutes, walk for 3 minutes (2 times); walk for 3 minutes.

Credit: Freepik

Credit: Freepik

Week #3

Day 1: warm up for 5 minutes; run for 10 minutes, walk for 5 minutes, run for 5 minutes; walk for 5 minutes.

Day 2: warm up for 5 minutes; run for 12 minutes, walk for 3 minutes, run for 5 minutes; walk for 5 minutes.

Day 3: warm up for 10 minutes; run for 15 minutes; walk for 5 minutes.

Day 4: warm up for 6 minutes; run for 18 minutes; walk for 6 minutes.

Credit: Freepik

Credit: Freepik

Week #4

Day 1: warm up for 5 minutes; run for 20 minutes; walk for 5 minutes.

Day 2: warm up for 5 minutes; run for 22 minutes; walk for 3 minutes.

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Day 3: warm up for 3 minutes; run for 25 minutes; walk for 2 minutes.

Day 4: warm up for 2 minutes; run for 30 minutes; walk for 2 minutes.

Credit: Freepik

Credit: Freepik

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The BetterMe Team is by your side throughout your fitness journey! Stay motivated and you can achieve your goals. If you are struggling with your motivation have a look at one of our many articles for inspiration.

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