"A journey of a thousand miles begins with a single step"
- Lao Tzu
Last week we learned about how to prepare to train for a 5K. Now that we are all prepared, we can start training. You have made this decision and just like any new activity it is important to approach it with a plan. Many people become turned off to running simply because they run too much too soon and they end up sore and frustrated. Be patient. Your initial goal is to be a tortoise, not a hare. Slow and steady!
Before introducing running to your exercise program you should be able to comfortably walk 30 minutes every other day (3-4 times a week). Once you are able to do this you can safely add in some running.
Follow these guidelines 3-4 days/week:Week 1. 2 minutes running : 4 minutes walking
Week 2. 3 minutes running : 3 minutes walking
Week 3. 4 minutes running : 2 minutes walking
Week 4. 5 minutes running : 3 minutes walking
Week 5. 7 minutes running : 3 minutes walking
Week 6. 8 minutes running : 2 minutes walking
Week 7. 9 minutes running : 1 minute walking
Week 8. 12 minutes running: 3 minutes walking
Week 9. Shape Up RI 5K to benefit Girls on the Run RI
Week 6. 8 minutes running : 2 minutes walking
Week 7. 9 minutes running : 1 minute walking
Week 8. 12 minutes running: 3 minutes walking
Week 9. Shape Up RI 5K to benefit Girls on the Run RI
This program is designed to prepare your body to run 30 minutes. 30 minutes is the average time it takes to run a 5K. There are no specifics on pace or distance. Please feel free to make adjustments that suit your current fitness level.
Obviously there will be people who are able to start at different stages of this program, find the stage you can do comfortably. During the run portion use the “talk rule.” You should be running at a pace that is comfortable enough to hold a conversation. If you are struggling to do so or find yourself short of breath you are working too hard. SLOW DOWN!
As a physical therapist I am frequently asked, what is the best way to deal with an injury when training? The answer is simple: prevent it from happening. Sounds easy but it is easier than you think. There are two major causes of injuries in runners. The first is too much too soon and the second is failing to recognize symptoms. 80% of running injuries are believed to be due to increasing your distance and intensity
This week's goal is to figure out where your activity level is on the above chart. Remember, do not do too much too soon. Make sure you are providing yourself with adequate rest days to give your body a chance to recover. It is week 1 therefore do not overload your body with activity.
Also, every activity should begin with a proper warm up. Please see the video below for an example of a 2 minute stretching/warm-up routine before you begin your work out. (See if you can spot the "moonwalker" delivering coffee)
For a copy of the dynamic stretching program and other great health tips. Sign-up for our newsletter at:
Sign up here!!
Be sure to register for the Shape Up RI 5K Run/Walk to benefit Girls on the Run RI by April 30th to receive the early registration rate.
Register Here
Each week this blog will provide variations of the above training program which you can tailor specifically to your needs. Make sure to check back next week, we will also discuss the 5 best exercises that you might not be doing!
Cheers,
Brian
Brian Hay DPT, MS, OCS
www.performanceptri.com
Obviously there will be people who are able to start at different stages of this program, find the stage you can do comfortably. During the run portion use the “talk rule.” You should be running at a pace that is comfortable enough to hold a conversation. If you are struggling to do so or find yourself short of breath you are working too hard. SLOW DOWN!
before your body is ready. Remember that your cardiovascular system will adapt to the stresses of running faster than your muscles and joints; therefore it is important to listen to your body and provide it with the adequate amount of rest time.
This week's goal is to figure out where your activity level is on the above chart. Remember, do not do too much too soon. Make sure you are providing yourself with adequate rest days to give your body a chance to recover. It is week 1 therefore do not overload your body with activity.
Also, every activity should begin with a proper warm up. Please see the video below for an example of a 2 minute stretching/warm-up routine before you begin your work out. (See if you can spot the "moonwalker" delivering coffee)
For a copy of the dynamic stretching program and other great health tips. Sign-up for our newsletter at:
Sign up here!!
Be sure to register for the Shape Up RI 5K Run/Walk to benefit Girls on the Run RI by April 30th to receive the early registration rate.
Register Here
Each week this blog will provide variations of the above training program which you can tailor specifically to your needs. Make sure to check back next week, we will also discuss the 5 best exercises that you might not be doing!
Cheers,
Brian
Brian Hay DPT, MS, OCS
www.performanceptri.com
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