Katie and I completed 2 of our 3 planned runs last week. Again, we had issues coordinating our schedules. However, we were able to run approximately 3-4 kilometers for each of our workouts. This week, we will be working on trying to increase the duration and distance of our runs, therefore it will be a lot more difficult than our previous week’s workout. This will help us improve and prepare for our 5 kilometer race that is now only 25 days away! Week 5 workouts are outlined below:

Workout 1 – 26 minutes	Workout 2 – 26 minutes	Workout 3 – 24- 28 minutes
5-minute warm up walk then jog for ½ miles (or 5 minutes) then walk ¼ mile (or 3 minutes) then jog ½ a mile (or 5 minutes) then walk ¼ a mile (or 3 minutes) and then jog ½ a mile (or 5 minutes)	5- minute warm up walk then jog ¾ a mile (or 8 minutes) then walk ½ a mile (or 5 minutes) then jog ¾ mile (or 8 minutes)	5-minute warm up walk then jog 8-10 minutes then walk 3 minutes then jog 8-10 minutes.

 

The importance of Running Consistently

Since Katie and I have been having problems running consistently 3 times a week, I felt it was important to outline why running consistently is important. Without consistency you are not going to improve at running; “you’re not going to get faster. You’re not going to run further. You’re not going to lose weight, lower your blood pressure, finish that marathon or achieve any of your other running goals” (“25 ways to,” 2005). With a consistent running program you will be able to achieve your goals; you’re going to feel better on your runs and be able to improve. An article by Runner’s World provided some tips to running more consistently (“25 ways to,” 2005).

25 Ways to More Consistent Running

1. Run with others: social pressure can help ensure you run.
2. Try something new: try different types of runs.
3. Be Patient: there are no miracles, patience in running pays off.
4. Take a break: remember to take recovery periods.
5. Eat a healthy breakfast: this fuels you for the entire day.
6. Icing: Ice baths, icing or cold wrapping your pain or injuries.
7. Find a coach: A coach can motivate you in ways no one else can.
8. Cross training: You don’t have to just run; try biking, swimming, walking, yoga, zumba, stair-climbing, the elliptical or another activity.
9. Keep a log: a log can motivate you to be more consistently.
10. Enter races: Jeff Galloway says “that entering races – especially marathons – ‘scares’ people into training the way they should” (“25 ways to,” 2005).
11. Pay attention to your shoes: Most shoes wear out after 400-600 miles. This will help you reduce the risk of injuries.
12. Run early: It can be easier to do earlier in the day because later in the day your responsibilities can prevent you from being able to run.
13. Practise good posture: This can improve your efficacy at running and reduce injury risk.
14. Have healthy running food: Stock your fridge with key foods that can help your running.
15. Schedule it: schedule your run into your day.
16. Join a website community: these can provide reminders and motivation to run.
17. Get ready: have your running clothes ready for tomorrows run.
18. Run on different surfaces: Gravel, dirt, grass, track, treadmill… try them all!
19. Take a trip: organize a running trip with a group.
20. Run before you get home: try to run before you get home from work.
21. Stay hydrated: this is important to be able to have a consistent run.
22. Adopt a runner: have a running partner.
23. Try keeping a consistent plan: plan to races each year so you keep a consistent plan.
24. Establish a pre-run routine: make a routine before your run. My pre-run routine includes having a sports drink, preparing my running clothes and then stretching.
25. Don’t obsess about it: If things don’t go as planned just try again tomorrow.

References:

25 ways to more consistent running. (2005, May 16). Retrieved from http://www.runnersworld.co.uk/general/25-ways-to-more-consistent-running/1929.html

Burfoot, A. (n.d.). The 8-week beginner’s program. Retrieved fromhttp://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

Image source: http://www.sxc.hu