{"id":10128,"date":"2021-03-02T21:23:21","date_gmt":"2021-03-02T21:23:21","guid":{"rendered":"https:\/\/drmichellruiz.com\/?p=10128"},"modified":"2021-03-02T21:23:23","modified_gmt":"2021-03-02T21:23:23","slug":"8-stages-of-running-for-beginners","status":"publish","type":"post","link":"https:\/\/drmichellruiz.com\/en\/8-stages-of-running-for-beginners","title":{"rendered":"8 STAGES OF RUNNING FOR BEGINNERS"},"content":{"rendered":"\n<p class=\"has-medium-font-size\">You can start your running program by combining your runs with intervals of walking. For many new runners, this is the easiest way to build endurance with <strong>less stress on the joints<\/strong> and a manageable intensity level.<\/p>\n\n\n\n<div style=\"height:39px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<blockquote class=\"wp-block-quote\"><p>Repeat each workout at least three or four times in a week before moving on to the next stage. <\/p><p><\/p><\/blockquote>\n\n\n\n<div style=\"height:39px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"has-primary-color has-text-color wp-block-heading\">Stage 1<\/h2>\n\n\n\n<p class=\"has-medium-font-size\">Build up to 30 minutes of nonstop walking.<\/p>\n\n\n\n<div style=\"height:29px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"has-primary-color has-text-color wp-block-heading\">Stage 2 <\/h2>\n\n\n\n<p class=\"has-medium-font-size\">Walk for 4 minutes. Run for 1 minute. <\/p>\n\n\n\n<p class=\"has-medium-font-size\">Repeat that sequence four more times. <\/p>\n\n\n\n<p class=\"has-medium-font-size\">End with 4 minutes of walking.<\/p>\n\n\n\n<p class=\"has-medium-font-size\">Total workout time: 29 minutes, 5 of which are running.<\/p>\n\n\n\n<div style=\"height:29px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"has-primary-color has-text-color wp-block-heading\">Stage 3 <\/h2>\n\n\n\n<p class=\"has-medium-font-size\">Walk for 4 minutes. Run for 2 minutes.<\/p>\n\n\n\n<p class=\"has-medium-font-size\">Repeat that sequence four more times. <\/p>\n\n\n\n<p class=\"has-medium-font-size\">End with 3 minutes of walking.<\/p>\n\n\n\n<p class=\"has-medium-font-size\">Total workout time: 33 minutes, 10 of which are running.<\/p>\n\n\n\n<div style=\"height:39px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"has-primary-color has-text-color wp-block-heading\">Stage 4<\/h2>\n\n\n\n<p class=\"has-medium-font-size\">Walk for 4 minutes. Run for 2 minutes.<\/p>\n\n\n\n<p class=\"has-medium-font-size\">Repeat that sequence four more times. <\/p>\n\n\n\n<p class=\"has-medium-font-size\">End with 3 minutes of walking.<\/p>\n\n\n\n<p class=\"has-medium-font-size\">Total workout time: 33 minutes, 10 of which are running.<\/p>\n\n\n\n<div style=\"height:29px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"has-primary-color has-text-color wp-block-heading\">Stage 5<\/h2>\n\n\n\n<p class=\"has-medium-font-size\">Walk for 2 minutes 30 seconds. Run for 5 minutes.<\/p>\n\n\n\n<p class=\"has-medium-font-size\">Repeat that sequence three more times. <\/p>\n\n\n\n<p class=\"has-medium-font-size\">End with 3 minutes of walking.<\/p>\n\n\n\n<p class=\"has-medium-font-size\">Total workout time: 33 minutes, 20 of which are running.<\/p>\n\n\n\n<div style=\"height:29px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"has-primary-color has-text-color wp-block-heading\">Stage 6<\/h2>\n\n\n\n<p class=\"has-medium-font-size\">Walk for 3 minutes. Run for 7 minutes.<\/p>\n\n\n\n<p class=\"has-medium-font-size\">Repeat that sequence two more times. <\/p>\n\n\n\n<p class=\"has-medium-font-size\">End with 3 minutes of walking.<\/p>\n\n\n\n<p class=\"has-medium-font-size\">Total workout time: 33 minutes, 21 of which are running.<\/p>\n\n\n\n<div style=\"height:29px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"has-primary-color has-text-color wp-block-heading\">Stage 7<\/h2>\n\n\n\n<p class=\"has-medium-font-size\">Walk for 2 minutes. Run for 8 minutes.<\/p>\n\n\n\n<p class=\"has-medium-font-size\">Repeat that sequence two more times. <\/p>\n\n\n\n<p class=\"has-medium-font-size\">End with 3 minutes of walking.<\/p>\n\n\n\n<p class=\"has-medium-font-size\">Total workout time: 33 minutes, 24 of which are running.<\/p>\n\n\n\n<div style=\"height:29px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"has-primary-color has-text-color wp-block-heading\">Stage 8<\/h2>\n\n\n\n<p class=\"has-medium-font-size\">Walk for 2 minutes. Run for 9 minutes. <\/p>\n\n\n\n<p class=\"has-medium-font-size\">Repeat that sequence one more time. Then walk for 2 minutes, run for 8 minutes. <\/p>\n\n\n\n<p class=\"has-medium-font-size\">End with 3 minutes of walking.<\/p>\n\n\n\n<p class=\"has-medium-font-size\">Total workout time: 35 minutes, 26 of which are running.<\/p>\n\n\n\n<div style=\"height:39px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><img loading=\"lazy\" decoding=\"async\" height=\"16\" width=\"16\" alt=\"\u2139\ufe0f\" src=\"https:\/\/static.xx.fbcdn.net\/images\/emoji.php\/v9\/tf\/2\/16\/2139.png\"> \ud835\ude1b\ud835\ude29\ud835\ude2a\ud835\ude34 \ud835\ude2a\ud835\ude2f\ud835\ude27\ud835\ude30\ud835\ude33\ud835\ude2e\ud835\ude22\ud835\ude35\ud835\ude2a\ud835\ude30\ud835\ude2f \ud835\ude2a\ud835\ude34 \ud835\ude27\ud835\ude30\ud835\ude33 \ud835\ude26\ud835\ude25\ud835\ude36\ud835\ude24\ud835\ude22\ud835\ude35\ud835\ude2a\ud835\ude30\ud835\ude2f\ud835\ude22\ud835\ude2d \ud835\ude31\ud835\ude36\ud835\ude33\ud835\ude31\ud835\ude30\ud835\ude34\ud835\ude26\ud835\ude34 \ud835\ude30\ud835\ude2f\ud835\ude2d\ud835\ude3a; \ud835\ude2f\ud835\ude30 \ud835\ude2a\ud835\ude2f\ud835\ude27\ud835\ude30\ud835\ude33\ud835\ude2e\ud835\ude22\ud835\ude35\ud835\ude2a\ud835\ude30\ud835\ude2f \ud835\ude2a\ud835\ude34 \ud835\ude2a\ud835\ude2f\ud835\ude35\ud835\ude26\ud835\ude2f\ud835\ude25\ud835\ude26\ud835\ude25 \ud835\ude30\ud835\ude33 \ud835\ude2a\ud835\ude2e\ud835\ude31\ud835\ude2d\ud835\ude2a\ud835\ude26\ud835\ude25 \ud835\ude35\ud835\ude30 \ud835\ude23\ud835\ude26 \ud835\ude22 \ud835\ude34\ud835\ude36\ud835\ude23\ud835\ude34\ud835\ude35\ud835\ude2a\ud835\ude35\ud835\ude36\ud835\ude35\ud835\ude26 \ud835\ude27\ud835\ude30\ud835\ude33 \ud835\ude31\ud835\ude33\ud835\ude30\ud835\ude27\ud835\ude26\ud835\ude34\ud835\ude34\ud835\ude2a\ud835\ude30\ud835\ude2f\ud835\ude22\ud835\ude2d \ud835\ude2e\ud835\ude26\ud835\ude25\ud835\ude2a\ud835\ude24\ud835\ude22\ud835\ude2d \ud835\ude22\ud835\ude25\ud835\ude37\ud835\ude2a\ud835\ude24\ud835\ude26.<\/p>\n\n\n\n<p><img loading=\"lazy\" decoding=\"async\" height=\"16\" width=\"16\" alt=\"\u26a0\ufe0f\" src=\"https:\/\/static.xx.fbcdn.net\/images\/emoji.php\/v9\/t5d\/2\/16\/26a0.png\"> \ud835\ude1b\ud835\ude22\ud835\ude2d\ud835\ude2c \ud835\ude35\ud835\ude30 \ud835\ude3a\ud835\ude30\ud835\ude36\ud835\ude33 \ud835\ude25\ud835\ude30\ud835\ude24\ud835\ude35\ud835\ude30\ud835\ude33 \ud835\ude22\ud835\ude23\ud835\ude30\ud835\ude36\ud835\ude35 \ud835\ude3a\ud835\ude30\ud835\ude36\ud835\ude33 \ud835\ude38\ud835\ude30\ud835\ude33\ud835\ude2c\ud835\ude30\ud835\ude36\ud835\ude35 \ud835\ude33\ud835\ude30\ud835\ude36\ud835\ude35\ud835\ude2a\ud835\ude2f\ud835\ude26 \ud835\ude23\ud835\ude26\ud835\ude27\ud835\ude30\ud835\ude33\ud835\ude26 \ud835\ude23\ud835\ude26\ud835\ude28\ud835\ude2a\ud835\ude2f.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>You can start your running program by combining your runs with intervals of walking. For many new runners, this is the easiest way to build endurance with less stress on the joints and a manageable intensity level. Repeat each workout at least three or four times in a week before moving on to the next [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":10129,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[115],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v21.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>8 STAGES OF RUNNING FOR BEGINNERS - Dr Michell Ruiz - Orthopedics, Sports Medicine &amp; Joint Replacement. M\u00e9xico City. 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