Just wanted to share the article below...
Not only does it have a great training plan for newbies just getting into running, but it has some great points to remember for those who are more experienced. Great advice. Great article. Thanks Twitter and Women's Health!
Start Running: The Beginner Running Plan
New to running? Or starting to run again after a long layoff? This is the beginner running plan for you.
Jenny Hadfield
You can become a runner (really)—or pick up running again.
This running program, designed by coach Jenny Hadfield, co-author of
Running for Mortals, will take you from running newbie to 30 minutes of
running in four weeks.
Whether your goal is to run a 5-K or to drop some extra pounds, in
one month you'll be well on your way, with the transformed bod to show
for it.
For all weeks:
Warm Up: 3 minutes. Start easy, progress to a power walk.
Cool Down: 3 minutes. Gradually dial it down to an easy walk.
Frequency: Perform running workouts 3-4 times per week, every other day
Cross-Training: Add a total-body strength-training workout and either yoga or Pilates on two of your off days.
WEEK 1
Get Outfitted
The two most important pieces of gear a runner needs are a supportive,
high-impact sports bra and running shoes. Both can be found at your
local running specialty store. Make sure they fit well: A poorly-fitted
bra can cause upper body tension, which reduces breathing capacity and
can make your run feel more difficult. The wrong shoes can give you shin
splints, knee pain, and a host of other issues. It pays to get fitted
by the experts for these items.
Week 1 Runs
Warm up
Run 2 min, walk 2 min
Repeat 7 times (28 minutes total)
Cool down
Finish with flexibility
Just five minutes of stretching and muscle release exercises after your
runs is enough to maintain a healthy range of motion in your joints—and
prevent tight muscles, which can lead to inefficient form and injuries.
Use a foam roller to loosen up your shoulders, hamstrings,
quadriceps, calves, and outer thighs/Illiotibial Bands. Also take a
minute to stretch your chest and your hip flexors.
WEEK 2
Breath Trumps Pace
Your running pace or speed can vary every day because it's based on a
lot of variables: how you slept, your food intake, stress, your
menstrual cycle, whether you went out last night or took it easy…you get
the idea. The easiest way to run at the perfect pace every day is to
run by the sound of your breath. Take the talk test: If you can't say
the words to "Happy Birthday" out loud four times without gasping for
air, slow it down. You should be able to hold a conversation while you
run. Gasping for air and not being able to talk means the running pace
is too fast.
Week 2 Runs
Warm up
Run 3 min, walk 1 min
Repeat 7 times (28 minutes total)
Cool down
Think About Form
It's normal to feel awkward during the first few weeks of running, even
if you've run in the past and are starting up again. Start every
running segment off on the right foot by thinking about good running
form:
- Head is balanced over your shoulders and focused forward
- Shoulders are relaxed to allow your lungs to expand
- Arms are around 90 degrees and swinging like a pendulum from your shoulders (elbows close to your body)
- Hands relaxed and not crossing over your belly button as your arms swing
- Hips are under your shoulders and stabilizing your legs as they move under your body
- Feet are landing with short, light, quick strides under your hips
WEEK 3
Find the fun
The best way to guarantee running success is to finish with a high-five
moment. When you finish your workout feeling as if you can go just a
little farther, you feel a sense of pride, happiness and success—all of
which lead to wanting to do it again and again. Running habits are
created as the result of happy running moments, so try to keep running
fun rather than pushing yourself to the point of exhaustion.
Week 3 Runs
Warm up
Run 4 min, walk 1 min
Repeat 6 times (30 minutes total)
Cool down
Work On Your Stride
A common mistake many runners make is covering too much ground with
every step. That's a bit like climbing stairs two or three at a time—it
takes a lot more energy and the impact on your body is much greater. Aim
for short, quick strides and a turnover rate (the number of steps you
take in a minute) of 180. To figure out your turnover, count the number
of times your left foot hits the ground in one minute and multiply by
two. To increase your turnover, match your stride to music that's about
180 beats per minute. You can download mixes at this speed, and others,
at Podrunner.com.
WEEK 4
Listen to Your Body
If you start to feel aches and pains that don't go away after a few
days, it's time for active recovery with lower-impact activities like
cycling, swimming, and the elliptical machine. In most cases, minor
aches will heal with a few days of TLC. Aches may also be a sign that
you're pushing too hard. Ease up a bit, and you'll continue to improve
without injury.
Week 4 Runs
Warm up
Run 5 min, walk 30 seconds
Repeat 6 times (33 minutes total)
Cool down
Ebb and Flow
Running is like life: there will be rockin' fun workouts and also runs
that humble you. You'll make the most gains when you run based on how
you feel on any given day. On days when you feel great, take advantage
of the opportunity to push a little harder or run a little longer. That
way, when rough days come along you can ease back on the throttle and
still make progress.
WEEK 5 AND BEYOND
Continue to build your running regimen by adding 3-5 minutes to your
workout time and decreasing your walking time every 1-2 weeks until your
reach your goal.
Jenny Hadfield is the co-author of Running for Mortals and she
answers running questions daily on her AskCoachJenny Facebook page and
website, AskCoachJenny.com. Follow her on Twitter at @CoachJenny.
Link to the article -Start Running: The Beginner Running Plan
