Running Guide for Beginners: Week 6

Posted on July 9, 2013 by mcvicarc

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 with your Dog

Posted on June 25, 2013 by mcvicarc

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:

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.
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.
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.
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.
Play it safe: Run with your dog in familiar areas because you will never know what you could encounter on a run.
“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

Running for Beginners: Week 3

Posted on June 16, 2013 by mcvicarc

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 Tips: When to Take Rest Days and Why a Runner’s Rest Day is important

Posted on June 6, 2013 by mcvicarc

The Let’s get Running blog discusses some stories and tips on topics important to runners.

Is it Time to Rest?

Your body will give you signs as a runner that it is time to rest. Without rest your body will not adapt to the stress of your training and you are not going to get stronger or faster. Otto (2011) outlines some the signs that it is time to rest and suggests if you have three or more indicators to consider some easy sessions or off days:

Body Mass: you lost weight from yesterday
Resting heart rate: your resting heart rate is elevated
Sleep: you didn’t sleep well or enough
Hydration: your pee is dark yellow
Energy Level: you’re run down
Mood State: you’re cranky
Wellness: you’re sick
Pain: you’re sore or nursing an injury
Performance: your workout went poorly
Oxygen Saturation: your oxygen level has dipped

Why Rest Days Help?

I am a strong believer in taking a rest day as a runner. Personally, I believe it helps me prepare to run better when I do run. Eyestone (2009) argues that runners used to believe that taking a day off “wrecked your fitness.” However, rest days actually do the opposite. Eyestone (2009) outlined that rest days let your body adapt to the work and improve; it restocks your glycogen stores, builds strength and reduces fatigue. Additionally, a runner’s rest day(s) are also important since most injuries come from overuse.

Runners choose different ways to rest. Personally, I take the entire day off on my rest days but I know some runners find this difficult. If you feel like you just cannot take that day off, Eyestone (2009) suggests a day to cross train or an easy mileage day. Rest days or easy run days reward runners with different benefits.

Key Information on Runner’s Rest Days:

Eyestone (2009) outlines some key information of rest days:

How a Rest Day Helps?

Prevents overuse injuries
Restores glycogen stores
Prevents mental burnout

How Often Should You Rest?

Once a week

Key Information on Easy Run Days:

Eyestone (2009) outlines some key information of rest days:

How an Easy Day Helps?

Builds base
Improves endurance
Increases blood volume

How Often Should You Have an Easy Day?

Eyestone (2009) says it should be at 80 to 85 percent of total weekly mileage; you should be running at a comfortable to moderate effort at a conversational pace.

Reference:

Eyestone, E. (2009). The rest is easy. Runner’s World , Retrieved from http://www.runnersworld.com/running-tips/rest-easy

Otto, J. (2011). Time to rest?. Runner’s World , Retrieved from http://www.runnersworld.com/running-tips/time-rest

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

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Tag Archives: Running Tips

Running Guide for Beginners: Week 6

Running with your Dog

Running for Beginners: Week 3

Running Tips: When to Take Rest Days and Why a Runner’s Rest Day is important