Table Of Contents
Latest update [menu]
Version 1.0.0 updated.
Description [menu]
A runner isn't born overnight: it takes weeks of building up and training the body to get used to moving this way. If running is one of your goals, here's an eight-week plan to get you running 30 minutes straight. Whether you enjoy running outside in the fresh air, or hitting the treadmill at your gym, this plan will turn you into a runner in just two months.
This plan involves three running workouts per week. On the days you're not running, it's OK to work your muscles in other ways by doing different forms of cardio, strength-training sessions, or yoga or flexibility training. As always, listen to your body and adjust the schedule as needed to allow for much-needed recovery time. Begin each workout with a five-minute warmup, followed by a five-minute cooldown.
This training guide is designed to get you to the point where you can run 30 minutes (about two miles) at a slow, relaxed pace. It’s a simple, progressive program that begins with more walking than running, and gradually evolves into more running than walking.
Once you are able to run two miles nonstop, you can decide on your next goal. You might simply want to continue running two miles at a time, three or four days per week. Research has shown that this is enough to help you lose or maintain weight, and improve many other important health markers, i.e., your cholesterol, blood pressure, and insulin response.
Or you might decide that you want to do more, in which case you can consult the many complete training plans created by our experts. Don’t be intimidated by these programs - these first two miles are the hardest you will ever run. Once you have reached this level of fitness, it’s relatively easy to do more. You simply have to budget the time, and be patient and disciplined in your training.
Here are four key points to consider before you begin this 8-week training program:
-If you are over 40, not accustomed to any exercise, or more than 20 pounds overweight, consult with your physician. Unless you have a known health risk, your doctor will probably encourage you to begin a run-walk program, but it’s always wise to check. -Schedule your workouts. You won’t find time for them unless you make time for them. Put them in your phone, computer, daily appointment planner, on the front of your refrigerator, or wherever else you keep your schedule.
-Expect bad days. Everyone has them, but they pass quickly, and the next workout is often better than the previous one. So stick with the program.
-Don’t rush. In the fitness world, rushing leads to injuries and discouragement. Be patient, and go slow. The goal is to reach 30 minutes of continuous running, not to set any records getting there.
How to install 8-Week to Make You a Runner APK for Android [menu]
Download 8-Week to Make You a Runner APK file (com.mobincube.walkertorunner_1_4534809.apk) from SameAPK.com, then follow these steps:
Update Phone Settings
- Go to your phone Settings page
- Tap Security or Applications (varies with device)
- Check the Unknown Sources box
- Confirm with OK
Go to Downloads
- Open Downloads on your device by going to My Files or Files
- Tap the APK file you downloaded (com.mobincube.walkertorunner_1_4534809.apk)
- Tap Install when prompted, the APK file you downloaded will be installed on your device.
How to install 8-Week to Make You a Runner APK on Windows 7/8/10 or MAC PC? [menu]
Download 8-Week to Make You a Runner APK file(com.mobincube.walkertorunner_1_4534809.apk) from SameAPK.com to your PC (ex: /Users/xxx/Downloads/(com.mobincube.walkertorunner_1_4534809.apk)), then follow these steps:
Using Emulator:
- Download And Install one Emulator Softwares (Ex: Bluestacks, GenyMotion, NoxPlayer)
- Simple install APK on PC by drag and drop file com.mobincube.walkertorunner_1_4534809.apk on Emulator screen
8-Week to Make You a Runner APK Pros & Cons [menu]
Pros
- This app is safe, it's not require high risk permissions
- Compatible with 32 bit device (most Emulator using 32bit arch CPU)
- Compatible with 64-bit device (some android device and current Bluestacks)
Cons
Everything is good.
