How to start running

Week 4

Remember to warm up before running.

  series 1 series 2 series 3 series 4 series 5
  running marching running marching running marching running marching running marching
day 1 4 2 4 2 4 2 4 2 4 2
1-day break
day 2 5 2,5 5 2,5 5 2,5 5 2,5    
1-day break
day 3 6 2 6 2 6 2 6 2    
2-day break

If you manage to complete the entire day, you can safely proceed to the next one. If you are having a bad day and cannot run the entire training, it will be better for you to repeat the training after a day’s break. There is no need to hurry – regularity is more important than results.


Celebrities and Jogging: A Perfect Blend of Fame and Fitness

When they are not in front of the cameras, several celebrities are known to hit the tracks, streets, and trails for a rejuvenating jogging session. Jogging, an excellent way to maintain physical fitness and mental health, has found enthusiasts among stars from various domains. Let's jog through the list of celebrities who are famed for their jogging habits, and the different ways they incorporate this activity into their lifestyles.

Hugh Jackman

The "Wolverine" star, Hugh Jackman, is renowned for his intense fitness regimen which includes a significant dose of jogging. His morning jogs are a sight to behold, often captured by the paparazzi. Jackman uses jogging as a means to stay in shape for his physically demanding roles, and he often shares snippets of his jogging routine on social media, inspiring many to lace up their shoes and hit the roads.

Natalie Portman

Award-winning actress Natalie Portman has frequently been spotted jogging, a routine she perhaps cultivated during her rigorous training for her role in "Black Swan". She integrates jogging into her fitness regimen to maintain her agility and vitality. The actress is often seen jogging in various locales, enjoying the serenity that comes with an early morning jog.

Matthew McConaughey

Matthew McConaughey, an actor known for his versatility, is also an avid jogger. His jogging adventures are frequently captured in magazines and social media, showcasing his dedication to maintaining a healthy lifestyle. McConaughey believes in the mental clarity and peace that jogging brings, making it an integral part of his daily routine.

Reese Witherspoon

Reese Witherspoon, the star of films like "Legally Blonde" and "Walk the Line", is another celebrity known for her jogging habits. She often jogs to keep fit and to have a break from her bustling career. Witherspoon combines jogging with other forms of exercise to maintain a balanced fitness regimen, setting a positive example for her fans and followers.

Pippa Middleton

Not restricted to Hollywood, the jogging phenomenon has caught up with royalties as well. Pippa Middleton, sister to the Duchess of Cambridge, is frequently seen jogging in the streets of London. She is known to participate in various marathons, showcasing her love for running and jogging as a means to stay active and healthy.

Benefits of Jogging: A Celebrity Perspective

Many celebrities have openly spoken about the multiple benefits of jogging. From aiding in weight management to boosting mental health, jogging serves as a holistic approach to wellness. Celebrities often cite the endorphin rush, the improved cardiovascular health, and the enhanced mood as the driving forces behind their jogging routines, encouraging others to embrace this simple yet effective form of exercise.

Community and Camaraderie

Several celebrities have built communities around jogging, fostering camaraderie and friendship. Group jogs have become a popular trend, where celebrities jog together, motivating each other to push their limits. These gatherings not only promote physical activity but also serve as a platform for networking and building strong bonds within the celebrity community.

Jogging as a Mindful Practice

Many stars have turned to jogging as a mindful practice, utilizing this time to reflect and rejuvenate. The rhythmic pace of jogging allows for a meditative experience, helping them to detach from their hectic schedules and reconnect with themselves. Celebrities often share their contemplative insights gained during jogging, inspiring others to use this activity as a tool for mindfulness and personal growth.

Celebrities and Charity Jogs

Beyond personal gains, several celebrities have used their influence to organize and participate in charity jogs. These events raise funds for various causes, leveraging the star power to bring attention to critical issues. Celebrities use these platforms to encourage participation and foster a spirit of community and giving, showcasing the positive impacts of jogging beyond personal fitness.


Jogging has emerged as a popular fitness trend among celebrities from different spheres of life. Its multifaceted benefits, including improved physical health and mental clarity, have made it a favorite among the stars. Whether jogging through the serene trails or participating in charity events, celebrities have showcased that jogging can be much more than a fitness routine.

As we have seen, jogging serves as a bridge connecting celebrities to a healthier lifestyle, a mindful practice, and a means to give back to the community. Their jogging habits have served as an inspiration, encouraging people worldwide to embrace the joys and benefits of jogging, making it a popular choice for fitness and well-being.