30-DAY RUNNING CHALLENGE

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Running is a great way to improve your physical and mental health. It has so many benefits like preventing obesity, type 2 diabetes, heart disease, stroke, cancer, and high blood pressure. Running is a fantastic way to increase your fitness, it’s free and you can do it anywhere, anytime you want!

Along with the many physical benefits of running, it can also help improve your mental health. Research has shown that only three sessions per week of 30-45 minutes per session is enough exercise to reduce depression. You may also experience the effects of the ‘runner’s high’, a feeling of euphoria, reduced anxiety and a lessened ability to feel pain.

Running is great cardio exercise you can do on your own, it’s an excellent way to explore your neighbourhood, listen to music, a podcast or audiobook and give you some, often much needed, alone time.

It doesn’t matter how fit you are – anyone can enjoy the benefits of running and you can start today at your own pace. Try our neighbourhood running challenge for a guaranteed way to feel better in 30 days. Of course, if you have any pre-existing health conditions or injuries, always see your doctor first!

To help your performance try adding BCAAs, whey protein and multivitamins to get you started on the right foot. Any of these BCAAs are a great choice, BSN Amino X, Scivation XTEND, Optimum Nutrition Essential Amino Energy and Dymatize BCAA Complex 2200. Great whey proteins to get you started out are Optimum Nutrition Gold Standard 100% Whey, Dymatize ISO 100 and Dymatize ISO 100 Natural. Rule 1 – R1 Train Daily Multi Vitamin, ATP Science Multifood and REDCON1 Med+Kit are all great multi-vitamins that will give you all the nutrients your body needs!

 

30 DAY CHALLENEGE

WEEK 1

Day 1: Run/walk 2km or 20 minutes total – 30 second run / 60 second walk

Day 2: 25 minute bike ride or other cross-training

Day 3: Recovery day

Day 4: Run/walk 2km or 20 minutes total – 30 second run / 60 second walk

Day 5: 30 minute walk

Day 6: Recovery day

Day 7: Run/walk 4km or 35 minutes total – 30 second run / 60 second walk

 

WEEK 2

Day 8: Recovery day

Day 9: Run/walk 2km or 20 minutes total – 60 second run / 90 second walk

Day 10: 25 minute bike ride or other cross-training

Day 11: Run/walk 3.5km or 30 minutes total – 60 second run / 90 second walk

Day 12: Recovery day

Day 13: 30 minute walk

Day 14: Run/walk 4km or 35 minutes total – 60 second run / 90 second walk

 

WEEK 3

Day 15: Recovery day

Day 16: Run/walk 2km or 20 minutes total – 60 second run / 60 second walk

Day 17: 25 minute bike ride or other cross-training

Day 18: Run/walk 3.5km or 30 minutes total – 60 second run / 60 second walk

Day 19: Recovery day

Day 20: 30 minute walk

Day 21: Run/walk 5km or 40 minutes total – 60 second run / 60 second walk

 

WEEK 4

Day 22:  30 minute walk

Day 23: Run/walk 3.5km or 30 minutes total – 60 second run / 60 second walk

Day 24: 25 minute bike ride or other cross-training

Day 25: Run/walk 3.5km or 30 minutes total – 60 second run / 60 second walk

Day 26: Recovery day

Day 27: 30 minute walk

Day 28: Run/walk 5km or 40 minutes total – 60 second run / 60 second walk

 

WEEK 5

Day 29:  Recovery day

Day 30: Run/walk 3.5km or 30 minutes total – 60 second run / 30 second walk

 

Congratulations! You did it! Now keep it up, you’ll feel even better for it!

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