Training guide for beginning runners
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By Ester Marsh
For the Salisbury Post
Q: I am interested in running a 5K and hopefully do your triathlon at the Y in April. How can I start a running program if I have never run before?
A: This is so exciting! Last week's column has really brought out a lot of interest in triathlons and 5Ks. Both events really help you to get and stay focused on a healthy lifestyle and help many people to "stick with it."
Before you start running, make sure you wear shoes designed for running. They don't have to cost a lot, but they have to fit as soon as you put them on. You should not have to "break them in" — those would be the shoes that would never fit right.
It is recommended that runners do not start training for races until their bodies have adapted to the strain of running. Tendons and ligaments can be injured all too easily if you go from not running to 5K racing too quickly.
Before you start training for your first race, establish a three- to six-month foundation of running. During that base stage, slowly build through easy, consistent training runs as your body adapts to the rigors of the road.
The following workout is for a beginning runner. Try this workout three times a week, with at least one day of rest in between (On those "rest" days you could do your weight-training workout).
Week one: Walk five minutes to warm up.
Run comfortably until winded (which could be one minute or 10 minutes, depending on your fitness level), then walk until you are not winded anymore. Continue this for 30 minutes.
Walk to cool down for 10 minutes, then stretch.
Week two: Walk five minutes.
Run three minutes; walk three minutes, repeat five times.
Walk to cool down. Stretch
Week three: Walk five minutes.
Run four minutes, walk two minutes. Repeat five times.
Walk to cool down. Stretch.
Week four: Walk five minutes.
Run six minutes, walk one minute. Repeat four times.
Walk to cool down. Stretch.
Each week, increase your running minutes and decrease your walking minutes. Before you know it, you will be running for 30 minutes.
Make sure you always warm up before and stretch afterwards, which is as important as your running program.
If this is still hard to do on your own, Salisbury-Rowan Runners have a great beginner running program. If you are interested, you can contact David Freeze at the East YMCA 704-279-1742. He is the president of Salisbury Rowan Runners Club and is also on our triathlon committee.
E-mail to a friend
By Ester MarshFor the Salisbury Post
Q: I am interested in running a 5K and hopefully do your triathlon at the Y in April. How can I start a running program if I have never run before?
A: This is so exciting! Last week's column has really brought out a lot of interest in triathlons and 5Ks. Both events really help you to get and stay focused on a healthy lifestyle and help many people to "stick with it."
Before you start running, make sure you wear shoes designed for running. They don't have to cost a lot, but they have to fit as soon as you put them on. You should not have to "break them in" — those would be the shoes that would never fit right.
It is recommended that runners do not start training for races until their bodies have adapted to the strain of running. Tendons and ligaments can be injured all too easily if you go from not running to 5K racing too quickly.
Before you start training for your first race, establish a three- to six-month foundation of running. During that base stage, slowly build through easy, consistent training runs as your body adapts to the rigors of the road.
The following workout is for a beginning runner. Try this workout three times a week, with at least one day of rest in between (On those "rest" days you could do your weight-training workout).
Week one: Walk five minutes to warm up.
Run comfortably until winded (which could be one minute or 10 minutes, depending on your fitness level), then walk until you are not winded anymore. Continue this for 30 minutes.
Walk to cool down for 10 minutes, then stretch.
Week two: Walk five minutes.
Run three minutes; walk three minutes, repeat five times.
Walk to cool down. Stretch
Week three: Walk five minutes.
Run four minutes, walk two minutes. Repeat five times.
Walk to cool down. Stretch.
Week four: Walk five minutes.
Run six minutes, walk one minute. Repeat four times.
Walk to cool down. Stretch.
Each week, increase your running minutes and decrease your walking minutes. Before you know it, you will be running for 30 minutes.
Make sure you always warm up before and stretch afterwards, which is as important as your running program.
If this is still hard to do on your own, Salisbury-Rowan Runners have a great beginner running program. If you are interested, you can contact David Freeze at the East YMCA 704-279-1742. He is the president of Salisbury Rowan Runners Club and is also on our triathlon committee.
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