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To reach this goal, the most important thing is to make sure you up your training gradually. This is key to optimising your performance. You'll see that being consistent will make running easier and more fun with every workout. Before you start, read our tips on how to stay motivated.

TIPS TO STAY MOTIVATED

A study has shown that mental distraction during exercise can reduce by half the number of people who cut their workouts short. Here are three ideas to keep you motivated and training longer:

- Listen to music while running

- Set up your bike or treadmill in front of the television

- Find a running partner to keep you company during your run

CAN YOU TAKE A BREAK DURING THIS WORKOUT?

Taking a mid-run break isn't a bad thing―rather, it's making up bad excuses to cut your run short. Have you ever regretted all the good a workout does to your body? It's unlikely! To keep you motivated to finish your planned workout, think about all those feel-good endorphins that flood your body afterwards!

 

RUNNING 45 MINUTES STRAIGHT: A PLAN TO MAKE IT HAPPEN

Here's an 8-week programme to get you running 45 minutes non-stop. Try to follow it to the letter to reach your goal. This programme strikes a balance between active work and recovery: that means you'll train for three days a week (say, Monday, Wednesday and Saturday, or whichever days suit you best), always giving yourself 24 hours to recover between the first and second days and 48 hours between the second and third days.

Slow run = you should be able to talk easily while you run

Fast run = you shouldn't be able to talk, but you shouldn't be completely out of breath either

HOW TO RUN FOR 45 MINUTES ON A TREADMILL

RUNNING 45 MINUTES STRAIGHT: A PLAN TO MAKE IT HAPPEN

Here's an 8-week programme to get you running 45 minutes non-stop. Try to follow it to the letter to reach your goal. This programme strikes a balance between active work and recovery: that means you'll train for three days a week (say, Monday, Wednesday and Saturday, or whichever days suit you best), always giving yourself 24 hours to recover between the first and second days and 48 hours between the second and third days.

Slow run = you should be able to talk easily while you run

Fast run = you shouldn't be able to talk, but you shouldn't be completely out of breath either

HOW TO RUN FOR 45 MINUTES ON A TREADMILL
decathlon coach smartphone app

A COACH RIGHT IN YOUR POCKET! [hyphen]

Have a goal? We have a plan! With the free DECATHLON COACH mobile app, you can get coaching and track your activity. Check out the details of your workouts and be proud of your progress!

ONLINE AFTER-SALES SERVICE: DECATHLON IS HERE TO HELP

Get all our maintenance and repair tips for your product on our after-sales site. You'll also find tips on using your equipment for the first time, user manuals and even spare parts for your product!

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