In Form bleiben - mit Läufen auf nüchternen Magen (40 Minuten Laufen können)

After 5 minutes of fitness walking to prepare your muscles for the effort of running, you'll run 30 minutes without stopping.

Finish off the session with 5 minutes of slow walking to promote recovery and thus reduce muscle ache.

The running phase must always be done at “easy breathing pace”, which is the pace at which you can talk while running. There's nothing to gain by running faster!

It's very important to drink a lot after the session, and also over the hours that follow; your body loses a lot of water during exercise and you have to make sure you replace it.
It's also a good idea to do some light stretching once you finish your session.

After 5 minutes of fitness walking to prepare your muscles for the effort of running, you'll run 40 minutes without stopping.

Then do 5 minutes of slow walking to promote recovery and thus reduce muscle ache.

The running phase must always be done at “easy breathing pace”, which is the pace at which you can talk while running. There's nothing to gain by running faster!

It's very important to drink a lot after the session, and also over the hours that follow; your body loses a lot of water during exercise and you have to make sure you replace it.

You'll do a 30-minute run on an empty stomach. You'll finish off with 5 minutes of slow walking to warm down.

You're going to run in the morning before eating anything. This method helps you burn more fat, but there are a few guidelines to follow:
- Don't go running on a new route, and preferably pick loop routes so you can cut your session short if you're not feeling quite right (dizziness, craving sensation, etc.).

- Stay in easy breathing mode (no more than 70% maximal heart rate).

- Take a source of fast-acting sugar with you (white sugar, gel) in case you start feeling weak.

When you get back from your training, have a healthy breakfast, according to the advice given by our nutritionist.

If you have a heart rate monitor, you should be roughly in the 65% heart rate zone during the running stages, and never go over 70%.

Once you've completed your session, even if the exercise wasn't strenuous, remember to drink. You can also do some stretching as soon as you're finished.

After 5 minutes of fitness walking to prepare your muscles for the effort of running, you'll run 45 minutes without stopping.

Then do 5 minutes of slow walking to promote recovery and thus reduce muscle ache.

Your speed doesn’t really matter, the key is to be able to breathe easily (a good way of telling: you should be able to talk while running)

I hope your run went well and that you have achieved your goal! If you had to stop before the end, don’t worry: you’ll manage it next time. Now it’s time to set a new goal. See you soon!

After 10 minutes of active walking, which will help prepare your muscles for exercise, you'll run for 30 minutes without stopping, making sure you can breathe comfortably throughout (you should be able to talk).

You'll then change to 5 minutes of faster running and 5 minutes of slow running.

If you're using a heart rate monitor, during the 30 minute session, you should work at around 65-70% of your MaxHR, for the 5 minutes of fast running, it should be roughly 80% and for the 5 minutes of slow running, around 60%.

Finish off with 5 minutes of slow walking to assist recovery and help reduce muscle soreness.

The 5 minutes of fast running are not a sprint. You simply need to run a little faster but you should still be able to breathe comfortably.

If you use a heart rate monitor, during the fast section, you should stay in the zone corresponding to roughly 80% of your Max HR.

It’s very important to hydrate yourself well after the session, as well as in the following hours, as water loss is significant and it should quickly be replenished
You can also do some light stretching after your workout.

You'll do a 40-minute run on an empty stomach. You'll finish off with 5 minutes of slow walking to warm down.

You're going to run in the morning before eating anything. This method helps you burn more fat, but there are a few guidelines to follow:
- Don't go running on a new route, and preferably pick loop routes so you can cut your session short if you're not feeling quite right (dizziness, craving sensation, etc.).

- Stay in easy breathing mode (no more than 70% maximal heart rate).

- Take a source of fast-acting sugar with you (white sugar, gel) in case you start feeling weak.

When you get back from your training, have a healthy breakfast, according to the advice given by our nutritionist.

If you have a heart rate monitor, you should be roughly in the 65% heart rate zone during the running stages, and never go over 70%.

Once you've completed your session, even if the exercise wasn't strenuous, remember to drink. You can also do some stretching as soon as you're finished.

After 10 minutes of active walking, which will help prepare your muscles for exercise, you'll run for 50 minutes without stopping.

You'll then do 5 minutes of slow walking to assist recovery and help reduce muscle soreness.

You should always be able to breathe comfortably during the running phase i.e. you should be able to speak while running. You’ll gain nothing by going faster!

If you've got a heart rate monitor, you need to stay in the 70% cardio zone while running, and never exceed 75%.

It’s very important to hydrate yourself well after the session, as well as in the following hours, as water loss is significant and it should quickly be replenished
You can also do some light stretching after your workout.

After 10 minutes of active walking, which will help prepare your muscles for exercise, you'll run for 30 minutes without stopping, making sure you can breathe comfortably throughout (you should be able to talk).

You'll then change to 5 minutes of faster running and 5 minutes of slow running.

If you're using a heart rate monitor, during the 30 minute session, you should work at around 65-70% of your MaxHR, for the 5 minutes of fast running, it should be roughly 80% and for the 5 minutes of slow running, around 60%.

Finish off with 5 minutes of slow walking to assist recovery and help reduce muscle soreness.

The 5 minutes of fast running are not a sprint. You simply need to run a little faster but you should still be able to breathe comfortably.

If you use a heart rate monitor, during the fast section, you should stay in the zone corresponding to roughly 80% of your Max HR.

It’s very important to hydrate yourself well after the session, as well as in the following hours, as water loss is significant and it should quickly be replenished
You can also do some light stretching after your workout.

You'll do a 50-minute run on an empty stomach. You'll finish off with 5 minutes of slow walking to warm down.
You're going to run in the morning before eating anything. This method helps you burn more fat, but there are a few guidelines to follow:
- Don't go running on a new route, and preferably pick loop routes so you can cut your session short if you're not feeling quite right (dizziness, craving sensation, etc.).

- Stay in easy breathing mode (no more than 70% maximal heart rate).

- Take a source of fast-acting sugar with you (white sugar, gel) in case you start feeling weak.

When you get back from your training, have a healthy breakfast, according to the advice given by our nutritionist.

If you have a heart rate monitor, you should be roughly in the 65% heart rate zone during the running stages, and never go over 70%.

Once you've completed your session, even if the exercise wasn't strenuous, remember to drink. You can also do some stretching as soon as you're finished.

After 5 minutes of fitness walking to prepare your muscles for the effort of running, you'll run 1 hour without stopping.

Finish off the session with 5 minutes of slow walking to promote recovery and thus reduce muscle ache.

If you have a heart rate monitor, you should be roughly in the 70% heart rate zone during the running stages, and never go over 75%.

Once you've completed your session, even if the exercise wasn't strenuous, remember to drink. You can also do some stretching as soon as you're finished.

After 10 minutes of active walking, which will help prepare your muscles for exercise, you'll run for 40 minutes without stopping, making sure you can breathe comfortably throughout (you should be able to talk).

You'll then change to 5 minutes of faster running and 5 minutes of slow running.

If you're using a heart rate monitor, during the 40 minute session, you should work at around 65-70% of your MaxHR, for the 5 minutes of fast running, it should be roughly 80% and for the 5 minutes of slow running, around 60%.

Finish off with 5 minutes of slow walking to assist recovery and help reduce muscle soreness.

The 5 minutes of fast running are not a sprint. You simply need to run a little faster but you should still be able to breathe comfortably.

If you use a heart rate monitor, during the fast section, you should stay in the zone corresponding to roughly 80% of your Max HR.

It’s very important to hydrate yourself well after the session, as well as in the following hours, as water loss is significant and it should quickly be replenished
You can also do some light stretching after your workout.

You'll do one-hour run on an empty stomach. You'll finish off with 5 minutes of slow walking to warm down.

You're going to run in the morning before eating anything. This method helps you burn more fat, but there are a few guidelines to follow:
- Don't go running on a new route, and preferably pick loop routes so you can cut your session short if you're not feeling quite right (dizziness, craving sensation, etc.).

- Stay in easy breathing mode (no more than 70% maximal heart rate).

- Take a source of fast-acting sugar with you (white sugar, gel) in case you start feeling weak.

When you get back from your training, have a healthy breakfast, following the advice given by our nutritionist.

If you have a heart rate monitor, you should be roughly in the 65% heart rate zone during the running stages, and never go over 70%.

Once you've completed your session, even if the exercise wasn't strenuous, remember to drink. You can also do some stretching as soon as you're finished.