This month is a double issue!!!! First, I will give you insight to my beginning program. Second, we will touch on flexibility!!! This month's entry is relatively short for two reasons! 1) Nobody likes to read too much and 2) I regard anyone reading this as being intelligent, so too much detail isn't necessary. They are capable of getting the idea in a shorter description! Any questions, just e-mail me at tsherman4@twcny.rr.com!!!
Before my first run, I had to mentally prepare myself! First, speed wasn't the goal. Second, I don't care what anybody thinks because a) running is more about me than it is about the people that will see me running b) I was new and c) if they can do better, then they need to strap on some running shoes! Proper hoes are also super important, so I came to discover! A proper pair of running shoes does indeed reduce risk of injury and frustration! My first pair of running shoes only cost $40 on discount online. They got me by. My second pair of shoes came from a running store and ran $100. They were more comfortable and more responsive. My calfs also felt better running in them. My rules for buying running shoes became: I am putting 500+ miles on these shoes, they better be comfortable. I am going to get a proper fitting at a store that specializes in running. If the running shoe costs less than $85, it probably isn't a good shoe for me!
Out the door we go! I started with a nice and easy walk. After a couple of minutes, the blood was flowing and the muscles were a little loose. Then, I increased speed to a mild jog. Held that for about 3 minutes, then walked for 2 minutes at a fast pace. After 30 minutes, it was time to walk home. I did this 3 times a week. Then, as I got more comfortable, I added a minute to the running and took one away from the walking. By the third week, it was 5 and 1. As you progress, 30 minutes of non-stop running was my first goal. Then, I introduced fartlek! On my 30 minute run, I would pick a spot to speed up and pick a spot up ahead to slow back down. After adding these, the speed started to come and was kinda fun! With some work, a 30 minute 5k wasn't far off. In fact, my first training run for a full 5k that came in less than 30 minutes came on my 33 birthday!!!
Flexibility: capable of adapting!!!! While your muscles need to adapt, that is not where I am headed with this! Sometimes you need to change your game plan for whatever reason. I started to learn this early. Weather was a big factor. Another big factor was my schedule! Of course, my attitude also tried to derail me a few times!
First, schedules: I have to go to work earlier than usual from time to time. So running at my usual time or on my usual day isn't possible. Get your run in at a different time!!!! Another option is to do a shorter run at your normal time, then finish your workout later in the day! The worst thing you can do is not get some kind of workout in!!!! This brings continuity and builds a culture of not coming up with excuses!
Weather: People hate to run if it is too hot outside. If you are serious about running, then not running is not an option. So, you either get up and run earlier when it is cooler, or go later. Other options include running a shorter distance or doing the same distance, just at a slower pace. Rain, snow make for another obstacle. Hence, the fitness club (gym) membership! All the treadmills are being used? How about a nice precor workout (at 180 cadence to work on turnover)? Sometimes, I just don't feel like being on the treadmill for a long run. So, I run for half the distance, hit the precor or bike or rowing machine for a few minutes and then head back to the treadmill. By now, I hope you get the whole idea here!
I've found that the more flexible I am, the better my training is! The only thing that I'm not flexible on is not logging miles!!!!!
Thank you all for reading my blog!!!! If you have any questions or want to know more about anything I did or any of the resources that I've used, please use my e-mail at the top of this blog!!! Until next time, good luck and God Bless!!!!!
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