Compound lifts (deadlifts, overhead presses and so on) build muscle, spike your metabolism and provide a temporary increase in hormone production. It also improves your glucose metabolism, insulin sensitivity, and bone density. It decreases your cholesterol as well as keeping your blood pressure and stress levels in check. It develops strength, flexibility, endurance, and muscle. (Image credit: Shutterstock / Tyler Olsen) The best workout plan for beginner weightlifters Research (opens in new tab) says that running can “reduce your risk of major illnesses, such as coronary heart disease, stroke, type 2 diabetes, and cancer, and lower your risk of early death by up to 30%.” If this isn’t motivating enough to get up and start running, what is? The podcasts also feature music to keep you entertained and motivated. The podcasts feature a narrator who guides you through the session and tells you when to run and when to walk. For example, the first week of the plan involves running for a minute at a time, in between walking intervals.Īll you have to do is put on the free-of-cost Couch to 5K podcast (opens in new tab) on iTunes, Spotify, Apple Music or download the app (opens in new tab) and get a pair of decent running shoes. There’s a different schedule for each week. The way Couch to 5K works is because it alternates running with walking and works on gradually building your stamina over the weeks. The ultimate aim is to advance your running capacity from 5K to 10K, half marathons, marathons, and eventually, ultra-marathons. Developed by Josh Clark, it’s aimed at absolute beginners and consists of three runs a week. The best workout plan for beginner runnersĬouch to 5K aims to get you to run 5km, or 30 minutes, in just nine weeks.
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