Tag Archives: Begin Running

Running Guide for Beginners: Week 6

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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

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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 Guide for Beginners: Week 4

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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 Guide for Beginners: Week 2

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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/