If there is a form of exercise that has existed since time immemorial, it is running. Man has always been running, hunting down food, escaping danger, or as a sport. We have been running for one reason or another. The act of running for exercise has proven to be a popular option for those that choose to take up fitness.
There are many proven benefits of running as a form of exercise, including, but not limited to:
- It is a very effective method of burning calories.
- Helps to reduce the risk of developing heart disease.
- Is good for eyesight.
- Helps to strengthen your joints.
- Acts as an effective stress reliever.
- Running can help you sleep better.
- It can be a confidence booster.
Running for just 30 minutes a day can significantly impact your lifestyle and overall health. It can also increase your life expectancy!
However, despite the many health benefits of running, it is not an easy undertaking. Naturally, it can be quite daunting to take it up. Many people avoid making any attempts simply because of this fear.
We want you to give running a try if only to draw all the advantages that you can. Give the 30-day running challenge below a shot and see where your efforts will take you. A handy schedule has been provided to give you the best chance at succeeding in this endeavour; so dust off your running shoes, unearth your clothing from the depths of your wardrobe, and we’ll get started:
| 30 Day Running Challenge | |
| Week 1 | |
| Day 1
Day 2 Day 3 Day 4
Day 5 Day 6 Day 7 |
Run or walk 2km or 20 min total 30-sec run/60-sec walk.
25 min bike ride or other cross-training. Recovery Day Run or walk 2km or 20 min. 30-sec run/60-sec walk. 30-minute walk. Recovery Day. Run or walk 4km or 35 min total. 30-sec run/60 sec walk. |
| Week 2 | |
| Day 8
Day 9
Day 10 Day 11
Day 12 Day 13 Day 14 |
Recovery Day.
Run or walk 2km or 20min total. 60 sec run/90 sec walk. 25 min bike ride or other cross training. Run or walk 3.5 km or 30 min total. 60 sec run/90 sec walk. Recovery Day. 30 minute walk. Run or walk 4km or 35 min total. 60 sec run/90 sec walk. |
| Week 3 | |
| Day 15
Day 16
Day 17 Day 18
Day 19 Day 20 Day 21 |
Recovery Day.
Run or walk 2km or 20 min total. 60 sec run/60 sec walk. 25 min bike ride or other cross training. Run or walk 3.5km or 30 min total 60 sec run/60 sec walk. Recovery Day. 30 minute walk. Run or walk 5km or 40 min total. 60 sec run/60 sec walk. |
| Week 4 | |
| Day 22
Day 23
Day 24 Day 25
Day 26 Day 27 Day 28 |
30 minute walk.
Run or walk 3.5km or 30 min total. 60 sec run/60 sec walk. 25 min bike ride or other cross training. Run or walk 3.5km or 30 min total. 60sec run/60 sec walk. Recovery Day. 30 Minute walk. Run or walk 5km or 4o min total. 60 sec run/60 sec walk. |
| Week 5 | |
| Day 29
Day 30 |
Recovery Day.
Run or walk 3.5km or 30 min total. 60 sec run/60 sec walk. |
Do not hesitate to take supplements like Scivation Xtend BCAA and protein powders to enhance the effectiveness of your newly formed love for running. If you’re relatively unfit, it may be best to space out the first few days as your body acclimatizes to the regimen. Remember to keep pushing yourself to get better and, most of all, enjoy the process.
