Are you a runner?
Running is the oldest way to stay in shape...and maybe the best!!
Sport-Specific Training Plan #2 – Running
Running is perhaps THE most common exercise people try; I don’t have one personal training client who hasn’t tried to be a runner, in some form, at some point in their life. Running, as challenging as it is, as hard as it can be on the body, just feels like you’re getting a good workout! For those who have pushed through the initial struggle of acclimating to running, and have found the joy of the sport, there is no turning back; for others, a more regimented and structured plan for reaching that desired apex may be necessary. Whichever category you fall into, the following basic plan could help improve your running ability.
Dont Overtrain
One of the biggest mistakes new runners make is overtraining. Contrary to what you may think, the only way to improve your time, distance and endurance is to take it slow and steady. Running puts incredible stress on the body – joints, tendons, ligaments, muscles, lungs, digestive tract – nearly every system is impacted by running. The only way to avoid serious and long-term injury while improving your running is to be patient, be consistent, and be conservative with training.
Cross-training is the answer.
Cross-training methods that will best benefit your run are those that combine different aerobic-stimulating exercises that will also include some muscular endurance challenges; for example, spinning, stair climbers, rowing machines, swimming, aerobic classes, and bike riding. Also, don’t turn your back on the value of resistance training with weights, to provide muscular strength as well as endurance. Mixing these different types of workouts in with your running regiment will not only help you improve your running, but also keep things from getting boring, routine and de-motivating. While varying your time and effort level on the cross-training exercises, always work towards building your time, endurance and speed in your running by increasing it steadily over your training period, be it 6 weeks, 12 weeks, or more; after all, the goal is to be a more efficient runner, right? The chart below is an example of how a program might look:
|
1st Week |
Run 2 miles, mid-effort |
Upper body resistance trng |
Run 2 miles, easy |
Rest |
Row machine, 30-40 mins |
Run 4 miles, easy |
Rest |
|
2nd Week |
Run 3 miles, mid-effort |
Spin Class, 60 mins |
Run 2 miles, hard |
Rest |
Lower Body resistance trng |
Run 5 miles, easy |
Rest |
|
3rd Week |
Run 4 miles, mid-effort |
Swim, 30 mins |
Rest |
Upper body resistance trng |
Run 3 miles, hard |
Rest |
Run 6 miles, easy |
SciFit Products recommended for cross-training and running:
ShockWave
Glucosamine Sulfate + CSA
Endur-O2
CoQ10
BCAAs
