இது தெரியாமல் பண்ணா கண்டிப்பா மூட்டு வலி வரும் 😱| How to strong our lower body | கத்துக்கோங்க 👍

🚨5 km running plan for beginners:🚨

Run 5km in from scratch plan 👇

Week 1 :
Day 1 : core & strength training
Day 2 : Rest
Day 3 :
5 minutes walk , 1 x 3 minute run , 5 minute walk
Day 4 : mobility
Day 5:
5 minute walk , 5 x 3 minute run , 5 minute walk
Day 6:
Rest
Day 7:
5 minute walk , 5x 1:30 minute run , 5 minute walk

Week 2 - week 6 :
( day 1 ,day2, , day 4 , day6) are same run day plan alone will change

Week 2 :
Day : 3 -
4 minute walk , 5 x 2.30 minute run , 4 minute walk
Day : 5 -
4 minute walk , 5x2 minute run , 4 minute walk
Day 7:
4 minute walk ,
3x 2 minute run, 1x 2 minute run ,
4 minute walk

Week 3 :
Day : 3:
4 minute walk , 6x2 minute run , 4 minute walk

Day 5:
4 minute walk , 6x 1.3 minute run , 4 minute walk

Day 7:
4 minute walk , 2km run , 4 minute walk

Week 4 :

Day 3:
4 minute run , 6x 1:30 minute run , 4 minute walk
Day 5:
4 minute run , 6 x 1 minute run , 4 minute walk
Day 7:
4 minute walk , 3km run , 4 minute walk

Week 5:

Day 3 :
5 minute Run , 7 x 1 minute run , 5 minute walk

Day 5 :
5 minute run , 7 x 1 minute run , 5 minute walk

Final week :

Day 3 :
5 minute Run , 8x 1 minute run , 5minute walk

Day 5:
5 minute run , 10x 1 minute run , 5 minute walk

Day 7 :
5km run

Week 7 - 42. Follow me from my week 1 so you can run a marathon by 42 nd week

🚨Tips :
Warm and warm down is compulsory 🚨

🚨Disclaimers: people with chronic and long term injuries and people with any king of health issues are requested to consult a doctor since im not a doctor or a physiotherapist I cant judge you 🚨

I make these videos to create awareness for running so there will be 0 paid promotions in my channel so you can trust me

🚨My background in running :
I ran 7km daily for 365 days with 0 break then continued to 1002 days did this mark during Covid time started with 0 knowledge in running. Now running marathon from scratch after year break 🚨



In this vlog, we discussed about Why running is more important for our overall health in Tamil, How to run properly in Tamil, How running helps with weight loss and improving our overall mental health in Tamil, what are the benefits of running, what are the disadvantages in running, How to avoid injuries while running in Tamil, How to buy a proper shoe for running in Tamil, What is the perfect form for running in Tamil. We hope you all love This video Thank you. #running #walking #shoes