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to run with the big boys??
Worried that you'll take up running and then quit? No chance. Just follow my simple but surefire training program
This is for the non-runner or someone who has not ran for sometime. If you follow these guidelines I will have you running farther and feeling better about yourself than you ever thought you could. Remember this will be a life change not a "lose 150lbs in 4 days" program!
The first thing you have to remember is to start SLOW. I have seen too many people that jump into this thinking that they will get into shape in no time by running as fast and as long as they can go. DON'T this will only burn you out or worst hurt you.
First things first - GET A PAIR OF RUNNING SHOES. You can get a good pair from a running store or sports store, just make sure they are for running and ONLY wear them for running! The best thing you can do is to bring in a old pair of gym shoes to a running store. They will look at the wear patterns and find a shoe the works best with you. There are stable, cushion and motion control shoes each have different features that protect your feet, ankles and knees from the way you run. For starting out don't get too involved in getting the right shoe just make sure it is for running and after your into the program for 5-8mo. then stop into a running store with your old shoes. After this you will need to replace your shoes every 500 miles or 1 yr , this may seem a lot and your shoes may not look like they need to be replaced but DO IT! The shoes get broken down inside and you may not feel it but you loose the cushioning and if you keep running in them you may get hurt.
Start SLOW. When you start running you want to be able to TALK while running-if you are out of breath you are running TOO fast. When your running out of breath your body is telling you you need oxygen, this type of workout is Anaerobic not Aerobic. Anaerobic means "without oxygen", like weight lifting, it is for short durations and your body will be burning mostly sugar and not fat during it. There is a place for this but right now lets improve your endurance and fat burning before we work on speed and strength. Remember you body NEEDS oxygen to burn fat - let it have some--breath! This program starts you out with a walk/run workout until you can run the 30min without walking. FOLLOW THIS! This will keep you from getting hurt or burning out. It took sometime to get out of shape it will take time to get back into it.
Give this program at least 6mo to see if you like it. If after this time you cant say to yourself that you will continue this for as long as you can - change your program to a different sport. Remember this is a life change NOT a get fit quick scam.
Want to lose weight? Simple eat less fat. Don't count calories just choose you foods better. Drink skim milk, use fat free salad dressing take it easy on fast foods and don't eat fried foods. If you take this too far you will burn out -better to eat in moderation than to eat NO fat for 5 days then to eat like a pig for the next month! Remember again this too is a life change -if you cant eat like this forever you wont! If you don't use the calories you put in your body you WILL gain weight no matter what the food is - you HAVE to exercise !! You will also find that after 6mo or so of running you will be able to eat more (at times) and never see the weight gain. Here is a excellent book on the real facts of weight loss and getting healthy "Fit or Fat".
Running FAQ
Aerobics FAQ
Abdominal Workout FAQContents
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Ok Now read about the program below and make sure you check out the running and fitness links . Got to go run
First steps . . . starting out . . . the beginning of a great adventure. . . . In fact, in lots of ways, it's sort of a declaration of personal independence. A statement that says, "In a world that confronts me with mechanical convenience and idle luxury at virtually every turn, I have decided, nonetheless, to improve my physical fitness."
Later, of course, you realize that running offers so much more than flatter stomachs and muscle tone. For most of us, the mind and the soul gradually tune in to this stimulating activity we call running.
Interesting, too, that even the most committed lifelong runners never stray far from their beginning roots.
Even elite runners don't forsake certain cornerstones cemented in the first weeks of their introduction to running. Ask an Olympian why he or she still needs a coach after 15 years of world-class performances, and often the reply will be: "Well, my coach prevents me from over training."
And what can be a more basic beginner's rule than that one--train, don't strain.
More than a few training programs--especially the New Year's-resolution variety--are doomed almost before they start. Why? Because the schedules are overly ambitious and complex. Or, in direct contrast, completely lacking in a goal.
The first step for an exercise program (after you get a medical exam) is to ask yourself, what's realistic for me? Think "simple," think "goal," think "long-term."
Unless you are coming from a strong (and recent) background in another physically demanding sport (cycling, martial arts, tennis, basketball, soccer, cross-country skiing), don't jump right into a running program. Instead, begin with a walk/run program. Typical training goals for a walk/run program would be four times per week, 20 to 30 minutes of exercise per session.
"If you're just beginning a fitness program, the best way to start is with walking," says Budd Coates, Health Promotions Manager at Rodale Press, Inc., and four-time Olympic Marathon Trials qualifier. "Continuous walking will slowly prepare your legs for running and will also help you develop a consistent daily routine."
Coates recommends that a person with absolutely no running background begin with eight straight days of walking--first, four days of 20 minutes, then four days of 30 minutes.
After that initial break-in period, introduce 2 minutes of running, alternating with 4 minutes of walking. Repeat this five times for a total of 30 minutes per workout (see "10-Week Training Plan" on page 50).
"The biggest mistake that beginning runners make is they tend to think in mile increments--1 mile, 2 miles, 3 miles," says Coates. "Most of them aren't ready for that; they need to think in minutes of running, not miles.
"The other major mistake is that beginners try to run too fast!" adds Coates. "They get completely out of breath, their leg muscles scream, and, naturally, running isn't fun under those circumstances. So they get discouraged and quit. Instead, they need to begin at a pace that is about the same as a fast walk."
The "talk test" is a simple way to judge your pace. If you are running at a pace that is comfortable enough to allow you to talk with a training partner (but not so easy that you could hit the high notes in an Italian opera), then your speed is just fine for the early stages of a running program.
Based on a 10-week system, Coates's program brings the beginning runner to a complete 30-minute run, without walking, by the 10th week. Once you can comfortably (key word) run 30 minutes without stopping, then you can think in terms of miles per week--perhaps 15 or 20 miles, with five days of running and two days of active rest that might include some alternative exercise, such as swimming, cycling or strength training.
Where is the best place to begin running? It's probably not on the street right outside your door, though certainly many runners start there, if for no other reason than convenience. (Golf-course fairways are ideal, but you must have the nerve and leg speed to avoid irate grounds keepers in motorized carts.)
If you can, start on a cinder track at your local school or a path in a public park. Grass can be good, too, but make sure the field is cut close and even. A treadmill at the local health club can also supply a smooth beginning. But a soft surface is the key, so even if you're relegated to the roads, try to run on the silt along the road's edge.
If you must run on the roads, consider the following: choose blacktop roads when possible, and always run against oncoming traffic. This makes you more visible to the driver (especially if you're wearing light or reflective clothing) and also provides you with that split-second or two to dive to the side, if necessary.
Sidewalks may offer better safety from traffic, but concrete is harder than asphalt. For a beginning runner, pounding on concrete is likely to introduce you to some common aches and pains, such as shin splints, that tend to afflict the novice.
In addition, sidewalks also tend to be uneven--it's easy to catch a toe and trip. And, speaking of uneven surfaces, when you run on the roads, beware of pronounced cambers--roads that are humped in the middle and slope down to the sides. Running on such surfaces can alter your natural running style and therefore increase your risk of injury. Although admittedly not always the most exciting locale, the track has its advantages, especially for the beginner. It's flat and soft. You can judge exactly how far you've been running and at what rate. This constant feedback helps you progress with minimal risk and also makes it easy to chart your progress.
When you're running on the track, it makes good sense to run in the outer lanes and occasionally--perhaps every two or three laps--switch directions. Running on the tighter inside lanes and in the same direction can put unnecessary wear and tear on joints and tendons, especially if you're not accustomed to running the turns. Also, if there are advanced runners conducting timed sessions on the track, it's considered proper etiquette to leave the inside lanes open for them.
Hills will eventually be an ally in your quest for fitness. Physically, hills build muscular and cardiovascular strength. Mentally, hills add a challenging touch to an advanced workout and therefore can be a good weapon against boredom. But both uphill and downhill add entirely new and taxing elements to your running.
Olympic Marathon gold medallist Frank Shorter once referred to hills as "speed work in disguise." Treat hills as such; you'll probably be ready to run a hilly course about the same time you might be ready to attempt an introductory pace/speed session on the track. Therefore, avoid hills in the very early stages of your training program and introduce them in very small doses (and sizes) after you've logged more than a month of flat running at a comfortable pace.
If you do eventually add hills to a program as you advance beyond the beginner stage, start with some slight rollers; save the mountains for the future. Be particularly careful to avoid pounding on the descents. As with flat running, hills that feature grass and paths are preferable to hard surfaces.
Regardless of where you walk and run, do some light stretching before you begin the workout. Most runners believe stretching reduces muscle tightness and allows for a more comfortable stride action.
Dr. George Sheehan once noted that the only difference between a jogger and a runner was an entry blank. There's much truth to that statement. Most local races contain a number of runners who are lined up primarily to finish the course, even if just slightly faster than they might run the same route during a typical training jaunt.
The point is, if you're curious about racing--and you sense improved fitness in your training runs--try it! It's natural to feel anxiety over where you might place or how fast you will (or won't) run, but recognize such thoughts as the self-imposed barriers that they are.
What's the best way to start? Look for a local, relatively low-key race. For example, sometimes a competitive race--a 10-K--is accompanied by a 2-mile "fun run." Start with the fun run. In a year's time, you might well progress to the longer, more challenging race, but the 2-mile distance is perfect for testing the waters.
Also, pick a flat course, and shoot for a day that's likely to feature pleasant weather conditions--particularly low heat and humidity. Convince a training partner to do the race with you to share support and the experience.
Above all, don't start out too fast! If you're gasping for breath in the first several minutes, slow down, relax and settle into your typical training-run gait. Control your pace; you can always pick it up as you approach the finish. It takes most runners several races to begin to find their perfect pace--a pace that spreads out their reserves equally over the full distance.
Beware The Racing Bug
With the possible exception of the very beginning of your running program, the next most dangerous time for a novice runner is just after he or she runs that first race--especially if the initial racing experience was a successful and enjoyable debut.
The danger, of course, comes from being bitten by the racing bug. The temptation for some runners is suddenly to race every weekend, but this multiplies the possibility of injury or burnout.
Along the same lines, beware of "marathon fever." Some novice racers run a couple of local 5-K events and--flush with excitement--jump right into training for a mega marathon, such as New York City or Los Angeles. Resist the temptation. The marathon has been around since the ancient Greeks and will still be there when your running has progressed to the point that your first marathon experience can be an enjoyable run--as opposed to a survival crawl punctuated by self-doubt and tagged with the postscript "I'm never running one of these things again!"
Instead, prepare for the jump to marathoning with a gradual introduction of weekly or biweekly long runs. A long run, by definition, is what's long for you in relation to your present level of training. For runners training for their first marathon, the long run might start in the 10- or 12-mile range and gradually progress for several months to distances approaching 20 miles.
Also, some race experience at the 10-mile, 20-K and half-marathon distances can serve as dress rehearsals for the big one. Both the long runs and the race distances between 10-K and 26.2 miles will prepare you mentally and physically for the marathon challenge.
You don't have to finish a marathon, however, to be a runner. There are lots of great runners who never run 26.2 miles. A runner is someone who runs; it's that simple--and that grand. Be that someone. Be yourself. Be your own runner, whether the challenge is four times around the junior high track or the distance from Hopkinton to Boston on Patriots' Day some distant April.
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The following running schedule was created by Budd Coates, Health Promotions Manager at Rodale Press, who instructs a corporate beginning running program. Coates has taken nonrunners and, in 10 weeks, helped them reach their goal of running the 3.5-mile Chemical Bank Corporate Challenge.
Before you start with this schedule, get your legs ready with eight days of walking: walk for 20 minutes a day for the first four days, then increase to 30 minutes a day for four more days. Now you're ready to begin with week 1.
Each week of the program, do your run/walk workouts on Monday, Wednesday, Friday and Saturday, and take Tuesday, Thursday and Sunday off.
10-WEEK TRAINING PLAN
Week 1
Run 2 minutes,
walk 4 minutes.
Repeat 5 times.
Week 2
Run 3 minutes,
walk 3 minutes.
Repeat five times.
Week 3
Run 5 minutes,
walk 2.5 minutes.
Repeat four times.
Week 4
Run 7 minutes,
walk 3 minutes.
Repeat three times.
Week 5
Run 8 minutes,
walk 2 minutes.
Repeat three times.
Week 6
Run 9 minutes,
walk 2 minutes.
Repeat twice, then
run 8 minutes.
Week 7
Run 9 minutes,
walk 1 minute.
Repeat three times.
Week 8
Run 13 minutes,
walk 2 minutes.
Repeat twice.
Week 9
Run 14 minutes,
walk 1 minute.
Repeat twice.
Week 10
Run 30 minutes.
Note: After completing week 9, if you feel tired, repeat this week of training before moving on to week 10.
1. DON'T begin a running program without a full medical exam.
2. DO tell someone where you'll be running and when you expect to return. Carry some identification and a quarter for a phone call.
3. DO watch out for cars, and don't expect drivers to watch out for you. Always run facing traffic so you can see cars approaching. When crossing an intersection, make sure you establish eye contact with the driver before proceeding.
4. DO consider trying some light stretching exercises prior to your walk/run workouts to reduce muscle tightness and increase range of motion.
5. DO include a training partner in your program, if possible. A training partner with similar abilities and goals can add motivation and increase the safety of your running.
6. DO dress correctly. If it's dark, wear white or, better yet, reflective clothing; if it's cold, wear layers of clothing, gloves or mittens and a wool ski cap to retain heat. Sun block, sunglasses, baseball cap and white clothing make sense on hot days.
7. DON'T run in worn-out shoes (check them for broken-down heels or very smooth areas where you "toe off"). Don't run in shoes--such as basketball or tennis sneaks--that are designed for other sports.
8. DON'T attempt to "train through" an athletic injury. Little aches and pains can sideline you for weeks or months if you don't take time off and seek medical advice.
9. DON'T wear headphones when running outside, whether you're training or racing. They tune you out from your surroundings, making you more vulnerable to all sorts of hazards--cars, bikes, skateboards, dogs, criminals.
10. DON'T run in remote areas, especially if you are a woman running alone. If you don't have a partner, run with a dog or carry a self-defense spray. Don't approach a car to give directions, and don't assume all runners are harmless. (For more information on safety, send a request--along with a self-addressed, stamped envelope--to: Road Runners Club of America, 1150 S. Washington St., Ste. 250, Alexandria, VA 22314.)--M.W.W.
11. Every month take a mileage break and do 1 week at 1/2 mileage. This will reduce your chance of injury and burn out also don't run more than 2-3 days in a roll, get a rest day in there.
12. Buy coolmax shirts, socks and shorts - cotton holds sweat and may cause blisters
Questions - Comments - E-mail me
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