A majority of non runners decide one day to run. They lace their shoes up and head out the door. They typically don't make it far. You need to start with a 8 week run/walk program. I PROMISE~ you will see results! I trained many, many folks with this plan.
Even if you can't run more then a minute or two right now. Within a few weeks you will be running longer. It's so cool to watch someone go from barley running a few minutes to 30+ minutes.
One of my greatest memories in my training career is when I trained a group of 30 people to run there first 5k. The youngest was 12 years old and the oldest was in her 70's. All these people had one goal in mind to complete a 5k. One gentleman had a bi pass and was cleared by his doctor. A running program builds self confidence and is a great feeling of accomplishment!
Equipment: Running shoes, sports bra, sunblock and a watch
Optional: water/fuel belt and GPS watch
Why you have to start slow:
You have to be patient when you start a new running program. No matter how great you feel you have to build up your weekly mileage slowly or else you are going to get injured.
To start I suggest you run 3 days a week. You want to run every other day or depending on your schedule. Once you have a strong base you can run back to back days if need be.
You want to follow the 10% rule: This is where people run into injury.
10% Rule
Your total weekly mileage should only be increased by 10% of your TOTAL weekly mileage.
You can't run 2miles/2miles/2miles =6 miles/wk and then the following week run 4miles/4miles/3miles=12 miles/wk That is to much of a jump. EVEN if you feel like a million bucks don't keep running you will end up with an injury.
Running is not a test you can't cram runs in. If you miss a scheduled run don't' sweat it. Don't skip the scheduled run. Get back to running as soon as possible and pick up where you left off.
Fuel: Anything less then 45 minutes only requires water. Runs lasting longer then 1 hour should be fueled with a sports gel/blocks/sports beans, etc. If your looking for a natural alternative they sell honey sticks or dried dates. Typically, you would never eat food on a run as it would cause stomach distress.
Eating before a run: This is a must for me. There is an on going debate in the fitness industry. You'll have to see what works for you. HOWEVER, my advice is to eat at least an hour before your run. A banana, smoothie, bagel w/peanut butter, egg sandwich, etc. Nothing to heavy or greasy
You have to experiment with foods. What works for me may not work for you. Once you find that meal stick with it. Then your guaranteed a happy run. If what you eat gives you indigestion/B.R break, etc. DON'T eat it again. Try another meal.
When I first started running I would eat a bagel w/butter. Banana's repeated on me. Other's swear by the banana. Now I eat a bowl of oatmeal and I'm out the door. No issues. Again, you will have to experiment.
I would not recommend running or exercising on an empty stomach. BREAK (the) FAST..
I've heard people say, "running is bad for your knee's, your heart, etc" That is ridiculous and not true.
UNLESS you are advised by a physician
Running strengthens your bones and makes you stronger. Now, if you run 7 days a week umpteen amount of miles then yes, maybe. Any thing is excess is not healthy!
Injury: Almost all running injuries are from a jump in your weekly mileage. Many people ignore small aches and continue to run. Most injuries are from prior weeks not from the last run.
The main reason you need to starts with a walk/jog program is to build up your skeletal and muscular system. To much to soon results in small fractures also know as shin splints. THIS WILL PUT YOU OUT OF COMMISSION for a few weeks. Your better off building slowly, injury free. This way you don't need to stop!
When following this plan you are not to worry about running to slow. We are not worried about speed we are trying to complete the minutes required. If you can't complete a run. Slow down next time. Completing the time is more important then how fast you are running.
After you build a base and can run 3 times a week consistently for a solid 2 months. Then I would suggest speed work if that is a concern. See explanation below 5k plan.
Warming up prior to your runs is very important. Stretching AFTER you complete your runs will insure you stay injury free.
Link on runner's stretches w/pictures
http://www.coolrunning.com/engine/2/2_1/126.shtml
You will have amazing runs and days you just don't want to run. We all have them! Listen to your body not your MIND. Even if you don't want to go. Get out the door and go. No one ever returns from a run and says. "I wish I didn't run" you will feel energized and ready to face the day;)
This plan may seem tedious at first but stick with it and run for the required minutes. Running is not just exercise it's Science based. The minutes completed will result in a 5k and a new runner;)
It can be done on a treadmill. If you are training for a 5k you want to practice outside.
Couch to 5k:
WEEK 1: Do this workout 3 days a week.
All runs below start with a 5 minute warm up
Alternate 1 minute jogging followed by 2 minute walk. Repeat this cycle for 20 minutes
WEEK 2: 3 Days a week
5 minute warm up
Alternate 1.5 minute to 2 min. jog/2 minutes of walking. Repeat for total of 20 minutes
WEEK 3: 3 Days a week
2 min. Jog/2 min. walk/3 min. jog/3 min walk REPEAT 2 times
The following week you will run a steady 5 minutes. YOU CAN DO THIS! Don't worry about speed we are working on time and endurance.
WEEK 4: 3 Days a week
3 min. jog/2 min. walk/5 min. jog/3 min. walk/3 min. jog/2 min. walk/5 min. jog = 23 minutes
WEEK 5: You will run 3 times but each run will be a bit different this week. NOTICE the total mileage is the same. It's just broken up diffently. Go slow and complete the minutes. Speed is irrelvant.
RUN 1: 5 min. jog/3 min walk/5 min. jog/3 min. walk/5 min jog = 21 minutes
RUN 2:
Again this run will psych you out when you see it but you are ready for it. YOU CAN COMPLETE IT:)
Jog 8 min/5 min walk/ jog 8 min = 21 minutes
RUN 3:
Run 20 minutes straight no walking. Your ready for this! It will be a bit of a struggle but you will do it! If you need a brief walk break that's fine. Don't beat yourself up about it
WEEK 6:
RUN 1: Jog 5 min/3 min walk/ 8 min jog/3 min walk/ 5 min jog = 25 minutes
RUN 2: jog 10 min/ walk 3 min/ jog 10 min =23 min.
RUN 3: Jog 22 minutes no walking
WEEK 7: 3 runs
Each run this week you will run for 25 minutes straight. No walking!
WEEK 8:
Each run this week you will run 28-30 minutes straight. No walking
Congratulations YOU DID IT!
If you need any support via web/text or email. I am here and will help you with any self doubt, questions, running issues, etc!
Now for those of you who already have a base. You may want to work on getting fast or increasing your mileage.
Running LINGO:
When you run you should be able to hold a conversation while you are running.
Long runs:
These are done one time a week when you are trying to build a base for longer distance. Such as 10k, half/full marathon.
LONG RUNS ARE NOT MENT FOR SPEED you are training the body to go further then it's normal limits. You will want to run these slower then normal pace. You should be able to hold a conversation. If not slow down. It may seem boring but you want to cover the distance as you are pushing the body. Run your long runs to fast and you are asking for injury;( Typically the day before a long run you should not exercise.
Tempo runs: You would typically start out at normal pace (able to hold a conversation) for a mile or so. Then you will increase your speed a bit faster (you can hold a conversation but you will talk in broken words) then your typical pace. Hold this pace for a mile or so followed by a cool down. (conversation pace)
Why do this: you are teaching the body to run and work more efficiently.
Fartlek runs: Yes it is a weird name;) Basically you go out for no rhyme or reason. It's an unstructured run. You alternate hard, medium, slow paces. You might jog fast from lamp post to lamp post followed by a brief recovery slow jog. Go by how the body feels that day
Interval runs/speed workout: to build speed. This should be done more then ONE time a week when you first start. Again, resulting in injury.
After a warm up you will sprint 2 minutes at a hard/fast effort followed by a 2-3 minute easy jog to catch your breath. Repeat...
Unlike Tempo runs where you want to run fast enough to hold a pace for longer duration speaking in broken words
.
With the interval/speed workout you will run a fast pace where you are counting the seconds to stop. You should not be able to hold a conversation. However, the sprints are held for a shorter duration. Followed by a 3-4 minute recovery walk/jog. Repeat for a 200-30 minute workout.
Example: I like to go to a track and run one lap as a warm up. I sprint the straight ways and walk/jog the curves. I repeat for a total of 2-3 miles. Followed by a cool down lap.
The secret is in the recovery as patience and discipline while you’re running easy allows you to run the next interval strong and finish the entire workout fatigued but not completely spent. Just like rest, your body adapts and gets stronger in the recovery mode.
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