Due to most of America’s fitness centers and gyms being closed (or running with strong social distancing enforced) many people must find new ways to workout. Running has long been considered one of the most beneficial exercises for the human body. Its high cardio-intensive raises the heart rate to improve general cardiovascular function and circulation. It is also one of the most convenient workouts since it can be done anywhere, at any time, and without cost. The only investment needed is a good pair of running shoes, check out our article on some of the best ones in 2020 here. The best way to improve your running technique is consistency which is why we created a 30 Day Run Challenge for all levels to begin their running workout:
WARM UP PHASE: Day 1-8
Day 1
Distance: 0.50 miles
Pace: Walking
Time: 10 minutes
Day 2
Distance: 0.75 miles
Pace: Walking
Time: 15 minutes
Day 3
Distance: 1 miles
Pace: Walking
Time: 20 minutes
Day 4
Distance: 1.5 miles
Pace: Walking
Time: 25 minutes
Day 5
Distance: 2 miles
Pace: Walking
Time: 30 minutes
Day 6
Distance: 2.5 miles
Pace: Walking
Time: 35 minutes
Day 7
Distance: 3 miles
Pace: Walking
Time: 40 minute
Day 8
Rest
GROWTH STAGE: Day 9-26
Day 9
Distance: 0.25 miles
Pace: Jogging (4.5mph)
Time: 3 minutes 20 seconds
Day 10
Distance: 0.50 miles
Pace: Jogging (4.5 mph)
Time: 6 minutes 40 seconds
Day 11
Distance: 0.75 miles
Pace: Jogging (4.5 mph)
Time: 10 minutes
Day 12
Distance: 1 mile
Pace: Jogging (4.5 mph)
Time: 13 minutes 20 seconds
Day 13
Rest
Day 14
Distance: 0.75 mile
Pace: Jogging (5 mph)
Time: 9 minutes
Day 15
Distance: 1 mile
Pace: Jogging (5 mph)
Time: 12 minutes
Day 16
Distance: 1.25 mile
Pace: Jogging (5 mph)
Time: 15 minutes
Day 17
Distance: 1.5 mile
Pace: Jogging (5 mph)
Time: 18 minutes
Day 18
Distance: 1.75 mile
Pace: Jogging (5 mph)
Time: 21 minutes
Day 19
Distance: 2 miles
Pace: Jogging (5 mph)
Time: 24 minutes
Day 20
Rest
Day 21
Distance: 1.5 miles
Pace: Intense Jogging (5.5 mph)
Time: 16 minutes 30 seconds
Day 22
Distance: 1.75 miles
Pace: Intense Jogging (5.5 mph)
Time: 19 minutes
Day 23
Distance: 2 miles
Pace: Intense Jogging (5.5 mph)
Time: 23 minutes
Day 24
Distance: 2.25 miles
Pace: Intense Jogging (5.5 mph)
Time: 24 minutes 30 seconds
Day 25
Distance: 2.5 miles
Pace: Intense Jogging (5.5 mph)
Time: 27 minutes
Day 26
Rest
GROWTH STAGE: Day 27-30
Day 27
Distance: 2.5 miles
Pace: Running (6 mph)
Time: 25 minutes
Day 28
Distance: 2.75 miles
Pace: Running (6 mph)
Time: 27 minutes 30 seconds
Day 29
Rest
Day 30
Distance: 3 miles
Pace: Intense Jogging (6 mph)
Time: 30 minutes
As stated, repetition is a great way to improve your running technique. However we are all human, and our attention spam can be limited especially when running. Here are top three motivating workout apps to make your run stand out! Some have features to track progression, route your run, or create fun ways to stay in engaged during your workout.
Couch to 5k Running App
For beginners who potentially have never ran before, this is the app for you. The 30 minute guide workouts three times a week will have you off and running in no time. The app promises dedication to these workouts will have you ready for a 5k in only nine weeks. You can also track your time, distance, and get feedback on your runs.
MapMyRun App
Looking to find new routes in your area? You can choose from more than 70 million routes on MapMyRun. Use with Under Armour’s comprehensive tracker that records distance, pace, elevation, and calories burned.
Zombies, Run! App
Struggling to stay motivated while running? This app invites you to listen to missions, music, and if you are chased my zombies, you’ll have to speed up! Turn your morning run into an adventure of a life time. With over 200 missions, you’ll never run out of motivation.
