LEARN TO RUN There are all sorts of official reasons why people should exercise and you can find those in any health magazine, Web site or book, I am going to give you the "other" reasons to run. The reasons that motivate most people: Food I love food. I love to eat. I love a good meal, I love a good snack, and I love healthy food and not so healthy food. The more I run means the more I can eat. Time for You Your kids do not come running with you (usually). On the days they are driving you the craziest, you will exercise harder or longer. Even if they aren't driving you crazy, the break is wonderful. Time with Friends Run with friends to motivate each other when one of you doesn’t feel like running. The exercise is the added bonus; the visiting was our reason to get out. We often met for a run when we didn't feel like running but wanted to visit. Food Oh yeah I mentioned that one already! Looking Good Exercise helps to circulate your blood and oxygen. People who exercise always have a glow to their skin. Your hair will shine. And you will feel better about your body. Feeling Good When you look good, you will feel fabulous. It is amazing how you can run stress and problems away. Sleeping Less When you exercise and are in a routine you need less sleep so you actually have more time for things. Food... Enjoy your Learn to Run program. It includes information, goal setting, and actual workouts. It will be geared to people who have never run before with options for those who want it a bit more advanced. Week 1 So you've decided that you want to learn to run. Running is wonderful sport. As we have already covered, there are many reasons to run. Before you start you need to think about why you want to run and what you plan to get out of it. You can't feel successful if you haven't determined what success is. Runners come in all forms. If you attend any of the fun races around town you will be amazed at what you will see. You will see people of all walks of life, of all sizes and shapes and all levels. The beauty of running is that everyone can do it. You maybe fast or slow but you will benefit. Take a couple of minutes and write down five reasons why you want to start to run. Then turn these into some concrete goals. Keep the goals reasonable for the time frame. You won't be running a marathon in eight weeks —But you could in about 17. You won't lose 50 pounds in eight weeks but you could aim for 5 to 10. Example: I want to feel better, sleep better, lose 5 pounds, get out of the house, improve my fitness, run a marathon when I turn 50, run 3 times a week, etc. The goal of this program is to be able to run 5-8 km after eight weeks. Ideally you would like to pick a local fun race as your goal. Check out your local running store. To get started, you have to start. This program will include a running guide for the week as well tips and hints to teach you to run properly. Each week we will increase the amount of time spent running. Important points to keep in mind: Set a goal for yourself Rest — Days off are as important as running You need good running shoes It is O.K. to have sore muscles, stretch them out. Put check pain out with your doctor If you are on a main road, light post to light post is approximately 100m It is O.K. to walk and O.K. to stop Running Schedule: Day 1- Run for 2 minutes, walk for 1 minute. Repeat 4 times Day 2- Day Off Day 3 - Run for 2 minutes, walk for 1 minute. Repeat 4 times Day 4- Walk for 20 minutes Day 5- Day off Day 6- Run for 2 minutes, walk for 1 minute. Repeat 4 times Day 7- Day off Week 2 Re-identify your goals. You need to re-read these every day. Have you picked a fun run to do as a finale to your training? Go to the Internet and search your city to find some local runs you can do. Running schedule: Day 1- Run for 3 minutes, walk for 1 minute. Repeat 3 times Day 2- Day Off Day 3 - Run for 3 minutes, walk for 1 minute. Repeat 4 times Day 4- Walk for 20 minutes Day 5- Day off Day 6- Run for 3 minutes, walk for 1 minute. Repeat 3 times Day 7- Day off Add in 15 minutes of stretching after each run. Important stretches to do are: Hamstring Quadriceps Calves Gluteus See also stretching.com Only stretch when you are warm, not before you race. If you feel you need to stretch a bit before you start to run, walk for about 5 minutes first. Week 3 O.K. you have been running for a few weeks. It is now time to start to figure out what you need for running. Although touted as a "cheap" sport you can spend a lot of money on running. There is always more you can buy to increase your running. I will give some suggestions but make sure you only get what you need. It is O.K. to run in an old t-shirt and shorts. It is not, however, O.K. to run in just any shoes. Make sure to find out about the best running shoes for you from an expert. Head off to a local "running" store. Running gear Dry Fit — Wick away clothes — There are clothes out there that take your sweat and wick it off your skin. The layer closet to your skin in kept dry. You stay cool or warm, depending on the weather. This material is available in everything from running bras to socks. If you find you are too hot or cold in what your run in, consider switching different items over. Learn your running preferences. I keep much cooler if my shoulders are bare so like to run in a bra top — A tank top with a built in running bra. I also prefer snug fitting running pants. Others prefer t-shirts, shorts or sweats. Make a note if after a run, something is very uncomfortable, so you don't wear it again. If you are running in cooler weather, work in layers. Start with a dry-fit base and layer on top of it. This makes it easier to remove layers if it warms up. If it is cold, windy or raining make sure your outer layer is wind and water resistant. Running schedule: Day 1- Run for 4 minutes, walk for 1 minute. Repeat 3 times Day 2- Day Off Day 3 - Run for 4 minutes, walk for 1 minute. Repeat 4 times Day 4- Walk for 20 minutes/Take a fitness class/Go for a bike ride Day 5- Day off Day 6- Run for 4 minutes, walk for 1 minute. Repeat 3 times Day 7- Day off Week 4 Injury Prevention. There are so many good things about running but people often do get injured. Following are some things to do and keep in mind to prevent injuries. Make sure your workouts include the following components: Cardiovascular exercise - Running, biking, swimming, walking, playing, etc Flexibility - Stretching for about 15 - 30 minutes twice a week Stability and Balance — Every so often try balance exercises like standing on one foot, then add lifting your leg up and own, closing your eyes, or doing a squat. If you go to a gym ask about a wobble board— What a different experience — www.slam.ca/health0201/16_balance-cp.html Strength. We need to maintain our tone and muscle strength. As we age we need to make sure we are doing some form of strength work. Read about the benefits in preventing osteoporosis at http://www.nof.org. Running schedule: Day 1- Run for 5 minutes, walk for 1 minute. Repeat 3 times Day 2- Day Off Day 3 - Run for 5 minutes, walk for 1 minute. Repeat 4 times Day 4- Walk for 20 minutes/Take a fitness class/Go for a bike ride Day 5- Day off Day 6- Run for 5 minutes, walk for 1 minute. Repeat 3 times Day 7- Day off Week 5 Where are you at? Look back at your list of why you want to run? Are you starting to feel the effects? You may not have lost a lot of weight— By the way, many people find that the numbers on the scale won't change but their clothes start to fell a lot looser. As you increase muscle you burn an extra 45 calories per day per pound of muscle. Are you enjoying time to yourself? Or would you rather run with someone? I like to either run with a friend or with headphones on. I like to listen to books on tape. If you do run with a headphone try to avoid running on roads. Are you able to get away and run? If you can't find the time, maybe you need to get up earlier? Go at lunch? We all have times when we exercise better. Some people are morning people and some get energy bursts in the evening. If you are having trouble running, try a different time of day. Running schedule: Day 1- Run for 5 minutes, walk for 1 minute. Repeat 4 times Day 2- Day Off Day 3 - Run for 6 minutes, walk for 1 minute. Repeat 4 times Day 4- Walk for 20 minutes/Take a fitness class/Go for a bike ride Day 5- Day off Day 6- Run for 6 minutes, walk for 1 minute. Repeat 3 times Day 7- Day off Week 6 Here are a few things we need to keep in mind when we are running in the warm weather: Make sure you stay hydrated — If you are drinking your 8 to 10 cups of water a day as recommend by nutritionists you are doing a great job already. You also may want to include drinking water while you are running. You get fanny packs with water bottle holders that are a great way to carry your water. Watch your intensity — When it is really warm your body can overheat Try to avoid running at the hottest times of day — Early morning or evening are best Always wear sunscreen Watch diuretics — Things that dehydrate you like coffee and alcohol Pay attention to what you are wearing. If you are too hot on a run jot down what you have worn and don't wear it again. I find my shoulders are my heat gage. If I have them covered on a run on a hot day I overheat. I need to run in tank tops. Running schedule: Day 1- Run for 7 minutes, walk for 1 minute. Repeat 4 times Day 2- Day Off Day 3 - Run for 6 minutes, walk for 1 minute. Repeat 4 times Day 4- Walk for 20 minutes/Take a fitness class/Go for a bike ride Day 5- Day off Day 6- Run for 7 minutes, walk for 1 minute. Repeat 3 times Day 7- Day off Week 7 Running journal. It is a great idea to keep a running journal. A coil book works great. Use the journal to keep track of the following: Your goals and dreams from weeks one and two. Your running schedule Notes on various runs - What you wore when you were too hot/cold Uncomfortable clothing (I always run in running pants, I don't like loose shorts) How you felt — were you full, hungry, tired What you ate before a run Running routes Anything you want to remember for another run This journal will help you keep track of your goals and successes. It also helps remember certain things to avoid. I have a friend who found that one sports drink gave her stomach cramps but had no trouble with another. The best part of the journal is that you know where to find everything. You can even print these articles out and keep them with it. Have fun. Running schedule: Day 1- Run for 8 minutes, walk for 1 minute. Repeat 4 times Day 2- Day Off Day 3 - Run for 7 minutes, walk for 1 minute. Repeat 4 times Day 4- Walk for 20 minutes/Take a fitness class/Go for a bike ride Day 5- Day off Day 6- Run for 8 minutes, walk for 1 minute. Repeat 3 times Day 7- Day off Week 8 Running Routes. Have you been running the same route all the time? Are you getting bored of running? Sometimes it helps to change your route. If you are having trouble getting out and running maybe you need a change. When I ran with a girlfriend we usually ran the same route. We were so busy talking that we really didn't look around us. But when I run alone I don't like to do the same route very often. I like to have new things to look at and new experiences. Ideas for route changes: Run in the opposite direction Drive and run on some of the pathways. I love to run downtown. Calgary has an amazing path system. Run in a new neighborhood Run in a different direction each time you leave your home Run on a treadmill once in awhile Keep it fun. If you have a favorite running route, E-mail me and we will let others know some great places to run. Running schedule: Day 1- Run for 8 minutes, walk for 1 minute. Repeat 4 times Day 2- Day Off Day 3 - Run for 7 minutes, walk for 1 minute. Repeat 4 times Day 4- Walk for 20 minutes/Take a fitness class/Go for a bike ride Day 5- Day off Day 6- Run for 8 minutes, walk for 1 minute. Repeat 3 times Day 7- Day off Week 9 Cross Training. Why cross train? Isn't this a running program? Cross training uses more muscle fibers, as well as works them differently; it stimulates additional strength and overall fitness gains. It reduces risk of injury because you don't over use any muscles and you don't get bored. We need to cross train so that we continue to improve our fitness level. Like with dieting, we reach a point where our body plateaus. We need to give it a jump-start by altering our activities. Cross training can vary week by week. As we have done through this program, Day 4 has always been an alternate activity. It can be as simple as playing a game of golf, biking with your family, or walking with a friend. Or it can be specific training that will improve your running - interval training or hill training. At some point your cross training also needs to start to include some muscle work. Running schedule: Day 1- Run for 9 minutes, walk for 1 minute. Repeat 4 times Day 2- Swim, walk, bike 20 minutes Day 3 - Run for 8 minutes, walk for 1 minute. Repeat 4 times Day 4- Walk for 20 minutes/Take a fitness class/Go for a bike ride Day 5- Day off Day 6- Run for 9 minutes, walk for 1 minute. Repeat 3 times Day 7- Day off Week 10 Running Form. I know this seems like an odd topic for the last week but I wanted to wait until you had a rhythm going. If you go watch any running race or club you will see many, many different running styles. Your body has your own style but there are a few pointers you need to watch out for: Keep an erect posture Your arms and hands should be relaxed and lightly bouncing — Try running with a soda cracker in your hands. If you crush it you are too tense, relax. Avoid large of movements — Lifting your knees too high or your arms swinging out of control. Ideally running is a smooth sport. If you aren't sure of how you are running pop into a local running store and ask someone to watch your form for a few minutes! Well this is it. You are a runner. You are running for 30 to 40 minutes now, which is approximately 5 to 8 kilometers. Congratulations. Running 10 minutes and walking a minute is the standard of a run/walk program. Many people run this way all the time. You can decide if you want to continue with this or you may want to take the walking out. Some people run 8 minutes and walk for 2. Decide what feels best for you. You can stick with this schedule or add a few more minutes every few weeks. If you feel ready for more — Farther distances, faster times — check out the running programs at your local running stores and fitness facilities. Good luck and have fun! I hope to see you at a race! Running schedule: Day 1- Run for 10 minutes, walk for 1 minute. Repeat 4 times Day 2- Swim, walk, bike 20 minutes Day 3 - Run for 9 minutes, walk for 1 minute. Repeat 4 times Day 4- Walk for 20 minutes/Take a fitness class/Go for a bike ride Day 5- Day off Day 6- Run for 10 minutes, walk for 1 minute. Repeat 3 times Day 7- Day off Running Disclaimer: The running information presented on these pages is intended as an educational resource and is not intended as a substitute for proper medical advice. Consult your physician or health care professional before performing any of the exercises described on these pages or any exercise technique or regimen, particularly if you are pregnant or nursing, or if you are elderly or have chronic or recurring medical conditions. Discontinue any exercise that causes you pain or severe discomfort and consult a medical expert.
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