Tag Archives: learn to run

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 for Beginners: Week 3

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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/