Category Archives: Stories

Running Guide for Beginners: Week 6

Posted on by
Reply

Katie and I are now moving to our Week 6 workouts. We plan to run approximately 4 times this week because we only have 18 days left until the 5 km race. We ran approximately 2.2- 2.5 miles (or 3.5-4 km) during each workout last week and we plan to continue running a similar distance and duration on this week’s runs. Additionally, we plan to eliminate walking during our runs this week. The week 6 workouts are outlined below:

Workout 1 – 27 minutes

Workout 2- 30 minutes

Workout 3- 30 minutes

Workout 4 -30 minutes

Brisk five-minute warm up walk, then jog 22 minutes with no walking.

Brisk five-minute warm up walk, then jog 2.5 miles (or 25 minutes).

Brisk five-minute warm up walk, then jog 2.5 miles (or 25 minutes).

Brisk five-minute warm up walk, then jog 2.5 miles (or 25 minutes).

What Should I do before my Run?

I thought an important running tip this week would be how to begin your run. Should I stretch? What do I do before my run? Before you run, you do not necessarily need to stretch. The beginning of your run should be spent warming up, while the closing minutes should be spent cooling down. Roberts (2013) mentions that newer data does not support stretching before your run. Instead, it is suggested that  you spend this time warming up or strength training to help reduce injury. This is why I have outlined the 5 minute brisk warm up walk before all the workouts.

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

Roberts, W. (2013). Should I stretch before my runs?. Retrieved from http://www.runnersworld.com/stretching/should-i-stretch-my-runs

Image source: http://www.sxc.hu

 

Running Guide for Beginners: Week 5

Posted on by
Reply

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 ConsistentlyHow to run 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

Running with your Dog

Posted on by
Reply

One of my favorite running buddies walks on all fours, is approximately 90 pounds, furry and blonde;  he is my golden retriever, Tanner. I love running with Tanner because he’s always ready to run and enjoys it just as much as I do. When I come down the stairs in my running gear, he gets an ear to ear grin on his big goofy face. We run together about once a week,  during any season of the year. When he was young and energetic, Tanner used to be able to run with me during my longer and quicker runs, however, he is now 8 years old and it is too hard on him to come on these runs. Therefore, I only bring him on my slower recovery runs. This post is going to describe how to begin running with your furry friend. I think most runners will find running with their dogs very enjoyable… and your dog will love it too!

An article by Aschwanden (2010) outlined some steps to running with your dog.

Steps to Running with your Dog

Step 1: Get Your Dog Fit

Aschwanden (2010) outlined some important considerations for getting your dog fit:

  • Don’t start your dog off too young: This article suggest waiting 9 months for smaller dogs and up to 16 months for bigger dogs as their bones are still growing (Aschwanden, 2010). Tanner was about two years old when we started running together.
  • Ease into it: Just like my posts on running for beginners, your dog also needs some training before it can run. Start your dog off slow. You could start by walking, jogging or some slower easier runs.
  • Don’t go for too long: Aschwanden (2010) suggest running with your dog for 15-20 minutes three times a week and build up from there. This article also outlined that you can add 5 minutes each week (Aschwanden, 2010).
  • Don’t run to hard: When you’re running look for signs that your dog is fatigued. Aschwanden (2010) mentioned that you can tell your dog is tired because it will have “flattened ears, tail down, heavy panting, and hind legs dragging. If the dog is exhausted, he may sit down and refuse to continue—a sure sign you’ve gone too far or too fast.” When Tanner and I first began running together, I remember getting 3 km away from my house, and he decided he was done for the day; he sat down right there and would not move. He is approximately 90 pounds and my 110 pound self couldn’t muscle the strength to move him. It took me 15 minutes to convince him to at least start walking towards home.

Step 2: Teach Your Dog the Ropes

I lucked out with my dog on teaching him running etiquette; my father taught Tanner from the beginning that when he was on a leash to always walk on my left side, to never bark and to leave his bathroom duty for the backyard (yes that’s right; he is the best dog ever!). However, not all dog owners will be this lucky. Dogs won’t know what to do on a run without your help.  Aschwanden (2010) provided some suggestions on teaching your dog the ropes of running:

  • Use a Leash: A leash allows you to have more control over your dog. “A gentle tug lets you guide Fifi’s body and attention where you want it” (Aschwanden, 2010).
  • Reward Good Behaviour: Aschwanden (2010) suggests keeping your dog within three feet of you. You can reward your dog’s good behaviour with a treat (Aschwanden, 2010). Aschwanden (2010) suggests that eventually the run itself will be a reward to your dog. Tanner is always so excited to come running that I don’t even have to give him a dog cookie, he is happy enough to just coming along for the run and hear “Good boy Tan!”
  • Do a Test Run: Aschwanden (2010) says to start your run with a lap or two around your neighbourhood to reinforcing this behaviour in a familiar environment. This will also ensure you will not get stranded with a bad behaviour dog.
  • Teach Courtesy:  Aschwanden (2010) suggests pulling off to side of the trail or sidewalk when strangers are passing and not letting them interact with your dog. With Tanner I usually just go between him and the stranger, run further up on the grass or run on the opposite side of the trail.
  • Pick up the Dog Poop: When your dog poops on a run pick it up. My close friend also runs with her dog and she says her dog loves to poop in the middle of a 1 kilometer long bridge with garbage can only on either side of the bridge. Poor girl has to run it to the other side but she always picks it up. It is gross but it is the right thing to do. Personally, I am lucky; Tanner will not go to the washroom on a run. I have only seen him do it once during our 6 years of running.

Some Additional Dog Running tips:

Elliot (n.d.) and Harding (2012) also outlined some tips for running with your dog. I have outlined some of their additional tips below:

  1. Talk to your vet: Before you start exercising talk to your vet. Elliot (n.d.) suggest some breeds (for example, pugs) do not always have the capability to run.  Harding (2010) suggests knowing your breed as some breeds (for example, shepherds, terriers, retrievers and other working dogs) are built for long distance running.
  2. Knowing your dog: Knowing your dog and its breed will allow you to understand and create a running routine that fits its capabilities. Also, Harding (2012) reminds you to listen to what your dog is saying; foaming at the mouth, panting, glazed eyes and slowing downs are signs your pal needs a break.
  3. Watch your dogs paws: Watch the surfaces you’re running on. Harding (2012) outlined that “hot blacktop, jagged ice, glass and other roadside debris can cause injuries.” Try to avoid surfaces that could cause your dogs paws pain.
  4. Stay Hydrated: Just like you need to stay hydrated so does your dog. Take plenty of water and offer it during your run. Elliot (n.d.) suggested cool but not cold water.  Both Elliot (n.d.) and Harding (2012) outlined the importance of not letting your dog drink from puddles due to the high toxins in this water.
  5. Play it safe: Run with your dog in familiar areas because you will never know what you could encounter on a run.
  6. “Shit Happens”: Not everybody has a Tanner, so again, clean up that dog poop. 

Resources:

Aschwanden, C. (2010). See spot run. Retrieved from http://www.runnersworld.com/running-tips/see-spot-run

Elliot, S. (n.d.). Top ten tips for running with your dog. Retrieved from http://www.howstuffworks.com/outdoor-activities/running/training/10-tips-running-with-dog.htm

Harding, D. (2012). 9 tips for running with your dog. Retrieved from http://www.mensfitness.com/leisure/outdoor/9-tips-for-running-with-your-dog

Posted in Stories, Tips | Tagged Can you run with your dog, How to begin running with your dog, Running buddies, Running buddy, , Running with your dog, Tips for Running, Tips for running with your dog | Leave a reply

Running Guide for Beginners: Week 4

Posted on by
Reply

Katie and I were not able to complete all of our week 3 runs this week. We were only able to complete 2 of our runs this week. Katie increased her distance this week from 2 miles to 2.6 miles this week. She has improved a lot in her ability over the past three weeks. However, since we did not complete all of our runs, Katie and I will be doing a similar workout this week as was done last week. This week we are working on reducing the duration of walking in between our runs; we have lowered this from 2 minutes to 90 seconds. Katie is doing well keeping to the program but we did have some trouble coordinating, due to our conflicting schedules this week.

Here is our planned workout for week 4:

Workout 1: 30-35 minute of a jog/walk Workout 2: 30-35 minute of a jog/walk Workout 3: 30-35 minute of a jog/walk
5 minute brisk walk warm up. Then 4 minutes of jogging and then 90 seconds of walking. Continue this for the total 30-35 minutes. 5 minute brisk walk warm up. Then 4 minutes of jogging and then 90 seconds of walking. Continue this for the total 30-35 minutes. 5 minute brisk walk warm up. Then 4 minutes of jogging and then 90 seconds of walking. Continue this for the total 30-35 minutes.

Exercise Induced Asthma

Exercised-induced AsthamAdditionally, this week Katie was diagnosed with exercise induced asthma. She described the Asthma while running as the feeling of something heavy sitting on her chest. Exercise Induced Asthma occurs when a person’s airways tighten and produce additional mucus (“Exercised-induced asthma”). Exercise can be a trigger but it doesn’t mean that you cannot exercise (“Exercised-induced asthma”). Katie’s doctor provided her with the proper medication to treat this condition. Understanding and treating her Asthma will assist her with reaching her goals. I am glad she found out about this condition early in our running program. Running will likely be easier now that she has it under control.

References:

(n.d.). Exercised-induced asthma. Retrieved from http://www.mayoclinic.com/health/exercise-induced-asthma/DS01040

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

Running for Beginners: Week 3

Posted on by
1

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

Image Source: http://www.sxc.hu/

 

Running Guide for Beginners: Week 2

Posted on by
2

Katie completed all three runs for week 1. We have now moved on to week 2 our running schedule.

Our workout plan for week 2 is:

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 2.5-3 minutes of jogging and then 2.5-3 minutes walking. Continue this for the total 30 minutes.   5 minute brisk walk warm up. Then 2.5-3 minutes of jogging and then 2.5-3 minutes walking. Continue this for the total 30 minutes.   5 minute brisk walk warm up. Then 2.5-3 minutes of jogging and then 2.5-3 minutes walking. Continue this for the total 30 minutes.  

 

Today, we jogged/walked 2 miles in 30 minutes. We changed our running routine this week slightly in order to improve and expand her ability. We warmed up with a brisk walk for a couple minutes then we jogged for 2.5 minutes then walked for 2.5 minutes then jogged 3 minutes and walked 3 minutes and continued a similar pattern until we reached our 30 minute goal. Katie completed her first run this week very well. She mentioned she is still having a hard time breathing while running but it is getting easier. She is working hard to improve and to reach her goal of running 5 km by July 27th, 2013. She is well on her way to succeed in this goal.

References:

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

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

 

Running Guide for Beginners: Workout 2

Posted on by
1

Katie’s Progress

This post is to provide a quick update on Katie’s progress. Today she completed workout 2 of the week 1 workouts. We did the same workout as before; walking for a few minutes as a warm up then jogging for 2 minutes then walking for another 2 minutes and we continued this process until she reached a time of 23:23. At this time she had jogged/walked a total of approximately 1.55 miles. Katie increased her speed by approximately 37 seconds a mile from our previous run. She mentioned that running as well as breathing during the run was easier than her first run. Katie did awesome and I am proud of her progress. Our next workout is scheduled for Wednesday, June 5th.  

Workout Summary:

Workout 2- 20 minutes of a jog/walk
5 minute brisk walk warm up. Then 1-2 minutes running and 1.5-2 minutes walking. Continue this for the total 20 minutes. 

Running Guide for Beginners!

Posted on by
Reply

Today, I helped my sister begin running. She has a goal to run a 5 kilometer race on July, 27th, 2013. This means she has approximately two months to prepare for this race. She is by no means a runner and has probably run a combined total of 10 kilometers in her entire life. So we are starting right from the beginning. I am sure there are others out here in her position, people who want to try running but don’t know where to start. Your first run is the first step towards becoming a runner. Join Katie and me on our journey of learning how to run 5km over the next two months.

This story will be posted approximately once a week. This will be a how-to guide for beginners. I have designed her running program based on my knowledge and experience as well as some tools on the internet.  Here is our plan for Week 1:

Workout 1- 20 minutes of a jog/walk Workout 2- 20 minutes of a jog/walk Workout 3- 20 minutes of a jog/walk
5 minute brisk walk warm up. Then 1-2 minutes of jogging and then 1.5-2 minutes walking. Continue this for the total 20 minutes.   5 minute brisk walk warm up. Then 1-2 minutes running and 1.5-2 minutes walking. Continue this for the total 20 minutes.   5 minute brisk walk warm up. Then 1-2 minutes running and 1.5-2 minutes walking. Continue this for the total 20 minutes.  

Therefore, today our goal was to jog/walk 20 minutes. Katie hasn’t run before I decided to start her with intervals. We started with a slow walk for the first few minutes then jogged for 2 minutes then walked  for another 2 minutes and continued this process until we reached 21 minutes. At 21 minutes we had ran/walked the combined total of 1.35 Miles. This was a great first step towards Katie’s goal of running 5 kilometers. I am very proud of her for finishing her first run. However, she did looked like she wanted to kill me the entire run while I was chit-chatting beside her. She mentioned that running is hard to breathe and she had cramps. This is normal! Running will get easier and easier as you continue to do it! Your breathing will also become easier as you run. Breathing in through your nose and out through your mouth can make it easier during the run as well.

Good luck Katie as well as anyone else that has decided to join us on this wild adventure.

References:

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

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