Tuesday, April 21, 2015

R is for... RUNNING

A to Z Blogging Challenge

7-Week Beginning Runner Program
(Personal trainer since 2003, NSCA & ISSA certified)

Thinking of starting a running program? Here's an easy one to try. Yes, I said "easy." There are a lot of great beginning running programs out there, but most of them are still too advanced for a lot of people.

One mistake many beginning runners make is starting off too fast, too long, too soon. It's going to take a while for your bones and joints to get used to the work, so take your time. Personally, I need to start out really slow & easy because I have foot and back issues to work around. If I do too much, too fast, I hurt. Bad.

So, I thought I'd share with you the program I created for myself. It works for me. Maybe it'll work for you, too.

You're going to work in five minute bundles. You'll do 4 bundles in a workout, plus warm up and cool down.  After the warm up, you'll run for the allotted time, then walk for the remainder of your 5-minute bundle. You'll repeat that combination until your workout is done. Then you'll walk for five minutes at the end to cool down. 

The running/jogging times are a suggestion. Don't do more than I suggested, but you can certainly do less and increase at a pace that's better for you.

You'll want to do this workout three times a week. No more than that. On off days, cross train by lifting weights, taking a class, etc.

Don't forget: 5 minute warm up walk to begin, and a 5 minute cool down walk to finish. Not optional. :)

Week 1
30 seconds--run/jog
4.5 minutes--walk
Repeat this bundle 4x
*If 30 seconds is too long, start with 15 seconds. Or 10 seconds. Then walk the remainder of the five-minute bundle.

Week 2
45 seconds--run/jog
4.25 minutes--walk
Repeat this bundle 4x

Week 3
1 minute--run/jog
4 minutes--walk
Repeat this bundle 4x

Week 4
1.5 minutes--run/jog
3.5 minutes--walk
Repeat this bundle 4x

Week 5
2 minutes--run/jog
3 minutes--walk
Repeat this bundle 4x

Week 6
3 minutes--run/jog
2 minutes--walk
Repeat this bundle 4x

Week 7
4 minutes--run/jog
1 minute--walk
Repeat this bundle 4x

This level is where I stay. Running/jogging continuously hurts my feet and back, but if I walk for 4 minutes and run for 1 minute over and over, that works for me. But if you get to this point and want to run for longer times, keep adding 1 minute to your running times each week, until you're at the level you want to be at. Perhaps your goal is to run 20 minutes straight. Or 30 minutes straight. Or to run 2 miles without stopping. 

You can do it. Try this program and let me know what you think. :)

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