Run to Rise: 21 Days to Your Running Habit

Are you ready to transform your health and well-being? Join us for this 21-day journey where we'll guide you through the essential steps to build a sustainable and enjoyable running routine. This course is designed for beginners, focusing on gradual progression, mindful movement, and fostering a positive relationship with running. By the end, you'll be equipped with the tools, knowledge, and confidence to make running a lifelong habit.

Created by

Microlearning.ai

Hours

8 Enrolled

    • (0 Reviews)

English

Last updated

Fri, 24-May-2024

Course description

Course Structure (21 Days):

  • Week 1: Foundation and Preparation

    • Day 1: Welcome and Introduction
    • Day 2: Setting Goals and Choosing Your Gear
    • Day 3: Proper Warm-up and Cool-down Techniques
    • Day 4: Walking/Running Intervals (Beginner)
    • Day 5: Rest and Recovery
    • Day 6: Nutrition and Hydration for Runners
    • Day 7: Motivation and Mindset for Success

  • Week 2: Building Endurance and Strength

    • Day 8: Gradual Progression in Running Intervals
    • Day 9: Strength Training for Runners (Bodyweight)
    • Day 10: Active Recovery (Yoga/Stretching)
    • Day 11: Finding Your Rhythm and Pace
    • Day 12: Rest and Recovery
    • Day 13: Running Form and Technique Tips
    • Day 14: Mental Strategies for Challenging Runs

  • Week 3: Making it a Habit

    • Day 15: Running with a Friend or Group
    • Day 16: Exploring New Routes and Terrain
    • Day 17: Setting a Race Goal (Optional)
    • Day 18: Rest and Recovery
    • Day 19: Dealing with Setbacks and Plateaus
    • Day 20: Creating Your Running Routine
    • Day 21: Graduation and Celebration!

What will i learn?

  • Established Running Habit: The most significant outcome is the development of a consistent and enjoyable running routine. By the end of the 21 days, participants will have integrated running into their lives, making it a sustainable habit that extends beyond the course.
  • Improved Physical Fitness: Participants will experience noticeable improvements in their cardiovascular health, endurance, strength, and overall fitness level. They will likely see a reduction in body fat, increased energy levels, and better sleep quality.
  • Enhanced Mental Well-being: Running is not just a physical activity; it also has profound mental benefits. Participants can expect reduced stress levels, improved mood, increased confidence, and a greater sense of accomplishment. The course will also teach valuable mental strategies for overcoming challenges and staying motivated.

Requirements

  • Motivation and Commitment: The most crucial requirement is a willingness to learn, grow, and dedicate time to developing a running habit.
  • Basic Fitness Level: While the course is designed for beginners, participants should be able to walk comfortably for at least 30 minutes.
  • Internet Access and Device: Access to the internet and a device (computer, tablet, or smartphone) to view course materials and participate in the online community.
  • Running Shoes: A comfortable pair of running shoes is essential to prevent injury and provide proper support.
  • Workout Clothes: Comfortable clothing appropriate for exercise.

Frequently asked question

Absolutely! This course is designed specifically for beginners. We'll start with walking/running intervals and gradually increase intensity over the 21 days. The focus is on building a sustainable habit, not on speed or distance.

Life happens! If you miss a day, don't worry. Just pick up where you left off the next day. The course is designed to be flexible. If you're struggling to keep up, reach out to the instructor or community for support. We'll help you modify the plan to fit your needs.

The most important thing is a comfortable pair of running shoes. We'll provide guidance on choosing the right shoes for you. Other than that, you'll just need comfortable workout clothes and access to a safe place to run (a treadmill or outdoors).

By the end of the 21 days, you'll have established a regular running routine, improved your cardiovascular health, gained strength and endurance, and experienced the numerous mental and physical benefits of running. You'll also have the knowledge and confidence to continue running long after the course is over.

Microlearning.ai

Microlearning.AI is a global leader in Learning and Development, revolutionizing how people acquire knowledge and skills. We empower individuals and organizations worldwide by providing easily digestible micro-lessons that fit seamlessly into daily routines.

Microlearning.AI is a global leader in Learning and Development, revolutionizing how people acquire knowledge and skills. We empower individuals and organizations worldwide by providing easily digestible micro-lessons that fit seamlessly into daily routines.Our Mission:Our mission is to democratize learning, making it accessible, engaging, and effective for everyone. We believe that knowledge should be a lifelong pursuit, and we're committed to fostering a global community of continuous learners.What We Offer:Bite-sized Lessons: We curate concise, focused micro-lessons on a wide range of topics, from professional development and personal growth to technology and creative skills.Personalized Learning Paths: Our platform tailors learning experiences to individual needs and interests, ensuring maximum relevance and engagement.Daily Learning Habit: We promote a culture of consistent learning by delivering daily micro-lessons that fit into busy schedules.Community of Learners: Connect with a global network of learners, share insights, and collaborate on projects.Why Microlearning.AI?Flexibility: Learn anytime, anywhere, at your own pace.Efficiency: Maximize knowledge retention with focused, bite-sized content.Engagement: Enjoy interactive, multimedia learning experiences.Accessibility: Affordable and accessible to learners worldwide.
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Free

Lectures

2

Skill level

Beginner

Expiry period

Lifetime

Certificate

Yes
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