How to start running

Week 8

Remember to warm up before running.

  series 1 series 2 series 3
  running marching running marching running marching
day 1 10 2 10 2 10 2
1-day break
day 2 10,5 2 10,5 2 10,5 2
1-day break
day 3 11 2 11 2 11 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.


Optimal Running Duration for Maximum Health Benefits

Running is a popular form of aerobic exercise known for its numerous health benefits, including improved cardiovascular health, strengthened muscles, and enhanced mental well-being. However, one question that frequently arises is: how long should a typical run last to reap the best health benefits? In this article, we delve into the various factors that influence the optimal duration of a run, aiming to provide a comprehensive guide for both novice and experienced runners.

Personal Health Goals

The optimal duration for a run largely depends on individual health goals. For instance, someone aiming to lose weight might need to run longer compared to someone running for general fitness. It is essential to tailor the duration of your runs according to your specific objectives to reap the maximum benefits.

Physical Fitness Level

Your current physical fitness level is a significant determinant of how long your runs should be. Beginners are advised to start with shorter durations, gradually increasing the time as their fitness improves. On the other hand, seasoned runners can manage longer runs without risking injuries or burnout.

Quality over Quantity

When determining the length of a run, the focus should be on quality rather than quantity. A shorter, more intense run can often yield better health benefits compared to a long, slow jog. It is important to balance the duration with the intensity of the run to achieve the desired results.

Current Health Status

Your current health status should also be taken into consideration when planning the duration of your runs. Individuals with certain health conditions or those recovering from injuries should consult with healthcare providers to determine the appropriate length for their runs to avoid exacerbating their conditions.

Scientific Insights

Research indicates that running for at least 30 to 45 minutes at a moderate pace can be beneficial for cardiovascular health. However, the optimal duration can vary based on individual factors and goals. It is advised to keep abreast of the latest research to make informed decisions regarding your running regimen.

Guidelines from Health Organizations

Various health organizations provide guidelines regarding the optimal amount of physical activity for adults. Generally, it is recommended to engage in at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity activity per week, which can be broken down according to individual preferences and schedules.

Psychological Factors

Running is not just a physical activity but also a psychological endeavor. The duration of your runs can be influenced by psychological factors such as motivation, mood, and mental endurance. It is important to consider these factors when determining the length of your runs to ensure a positive and enjoyable experience.

Integration with Other Activities

If you are incorporating running into a broader fitness routine that includes other forms of exercise, the duration of your runs might vary. It is crucial to balance running with other activities to prevent overuse injuries and promote overall well-being.

Listening to Your Body

Ultimately, the best guide for determining the optimal running duration is your own body. It is important to listen to your body's signals and adjust the length of your runs accordingly. If you feel fatigued or experience discomfort, it might be an indication to shorten your run.


Determining the optimal duration for a run is a multifaceted process influenced by a myriad of factors. Individual health goals, fitness levels, and current health status play significant roles in shaping the ideal running time. While scientific insights and guidelines from health organizations provide a framework, it is ultimately a personal decision influenced by one's own body signals and psychological factors.

As a general guideline, aiming for a duration that allows you to maintain a moderate to vigorous intensity can be beneficial. It might range from a quick 20-minute jog for beginners to longer runs exceeding an hour for more experienced runners. The key is to find a balance that promotes health benefits without risking injuries or burnout.

Moreover, integrating running with other forms of physical activity and considering the psychological aspects of running can lead to a more holistic approach to fitness. In conclusion, the optimal running duration is a dynamic concept that should be personalized to meet individual needs and goals, fostering a healthy and sustainable running practice.