Warm-up – whether you are returning after a long layoff from training,or you are just beginning an exercise routine for the first time, warming up before a run is crucial. The goal is to get you through the program injury free and a good warm-up is the safest way to start. Here is an example of good warm-up for all of your runs:
• 5 minute walk (brisk but not hard) followed by light calf and quad stretch, then
• 1 minute easy jog, 1 minute walk (do this twice)
This will represent a 9 minute warm-up. During your warm-up, keep your heart rate well below your aerobic training zone. Once you begin the actual run, slowly bring your heart rate up to the lower part of your training zone.
And a good warm-down is equally as important. Once you finish your run, continue to walk until your heart rate drops to or below 100 beats per minute.
Add Walking to your Running - Incorporate walking into your running as your muscles acclimate to the stresses of training for three sports. Two-thirds of your training will involve your legs. And unlike riding a bike, running is a result of pounding your legs on the pavement. Walking will make for a nice addition to your run training allowing for less stress on the legs during the run and greater muscle recovery after the run. Your physical condition, running background, etc. will determine how you approach your run training. If you are an experienced runner, it is still recommend adding walking to your long runs.
Initially, your run training in this program (after your warm-up), will start out with 1 minute running, 1 minute walking. As you progress through the program, you will gradually build your time running vs. walking. Do not simply run until you are tired and then begin walking. We want to develop the run/walk from the beginning. If you are an experienced runner, you may tweak this accordingly. During the walking portion of your run, your heart rate will probably drop back down below your training zone. That’s great! That is what we want. On the run, ease back into your pace gradually bringing your heart rate back up to your aerobic zone. Do not simply take off in order to get your heart rate back into your aerobic zone a quickly as possible. Build the effort gradually. The running distances in the program are listed by time. This will allow you to better monitor your progress.
Running tips:
If possible, run on a grass path, or gravel path. The softer the ground, the better the shock absorption for your legs. Concrete is the worst, asphalt is next, tar is very soft (running track) with any type of dirt trail being the best. Whatever the surface, stay aerobic and you should be fine.
If you run on the roads, try to stick to the flattest part. Unfortunately, this
usually means running down the center of the road, so most of us run on one side or the other. For some, this may lead to leg or hip soreness. When running on the side of the road, the natural camber of the road causes the runner to have an uneven position relative to the surface. Therefore, if you are running on the left side of the road, the left leg is forced to extend further downward than the right. You may also develop similar problems when running on the beach. So when possible, shoot for the flats.
Stop after your designated run time! Many folks will say to themselves "I'm not stopping, I feel great!" subscribing to the no pain, no gain philosophy. WRONG! You should describe the “no pain, all gain!” philosophy. If you feel great after your designated run, you will only recover faster and feel that much better the following day.
Find a good pair of running shoes. Remember one thing: if the shoes feel even remotely uncomfortable upon trying them on, DO NOT purchase them. Do not buy a shoe thinking it will eventually stretch out. You will know if a shoe feels good or not. Once you try one on, walk around the store and see how it feels. Also, look for one with the proper support. You will pay more for a better shoe.
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