Katie completed all three runs for week 2 of our running workouts. We are now moving on to week 3 of running schedule. This portion of our training will be focusing on increasing our time and distance. We are not worried about running fast; instead, we have been interested in running more consistently. We have also been spacing our runs as evenly apart as possible; this is allowing rest and recovery between runs (Clark). Here is our planned workout for week 3:

Workout 1- 30 minutes of a jog/walk	Workout 2- 30 minutes of a jog/walk	Workout 3- 30 minutes of a jog/walk
5 minute brisk walk warm up. Then 4 minutes of jogging and then 2-2.5 minutes walking. Continue this for the total 30 minutes.	5 minute brisk walk warm up. Then 4 minutes of jogging and then 2-2.5 minutes walking. Continue this for the total 30 minutes.	5 minute brisk walk warm up. Then 4 minutes of jogging and then 2-2.5 minutes walking. Continue this for the total 30 minutes.

 

In our week 2 workouts, Katie has become more consistent with her running; she has been running at a more consistent pace. She has been learning at which pace she can run so she doesn’t tire out early in the workout. This week she was jogging/walking approximately 2 miles in 28-30 minutes. She has progressed well over the past two weeks.   

Running Tip: Arm Placement

A great tip for beginning runners was outlined in the article by Burfoot. This article outlined the correct placement of your arms when running; it states to “hold your arms comfortably at your sides while running, aiming for maximum relaxation. Bend them 90 degrees at the elbows, and move them forward and back at your waist. Bend your fingers into a relaxed grasp, and don’t let your hands sway back and forth across the middle of your torso” (Burfoot). This is another great way to ensure that you get less fatigued and breathing easier while running. Personally, when I feel my arms moving up as I get tired,  I will bring them down to my sides and shake them out; this reminds me to keep my arms less tense in my runs.

References:

Burfoot, A. (n.d.). The 8-week beginner’s program. Retrieved from http://www.runnersworld.com/beginners/the-8-week-beginners-program?page=single

Clark, J. (n.d.). The couch-to-5km running plan. Retrieved fromhttp://www.coolrunning.com/engine/2/2_3/181.shtml

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