As an overview, we’re going to start slow and easy to develop our cardiovascular systems over time. For some, you’ll combine slow jogging and walking. Others may jog for the entire duration of our sessions. Always remember, it doesn’t matter where you are when we start – and please do not compare yourself to others. Some may have been active longer than others. All that matters is we are improving - this group is designed to be a structure way to get additional cardiovascular exercise in each week and if you want to do a 5K, you’ll be ready in a couple of months. If you want to then work toward a 10K, you’ll be ready a couple of months after the 5K. And of course those who want to continue on with a half marathon and then the full Flying Pig marathon next May will have the opportunity.
Things to keep in mind:
1. If you have a history of foot, ankle, knee or back pain, please let your doctor know what you are doing. We’re going to train in a way that minimizes pre-existing injury and that starts with speaking to your doctor (if appropriate). If at any time something hurts, stop immediately.
2. Go at your own pace. You’ve heard me say this before, but always remember to go at a pace that is comfortable for you. Slower is always better in preparing for long distance cardiovascular exercise or running! If you go too hard at the start, often you have too little energy to make it to the end.
3. Get fitted for very good running shoes! You don’t have to go out tonight, but within the next 2 weeks you’ll need to have a pair of running shoes that are dedicated for running alone. Go to Bob Ronckers and have them fit your foot. Everyone is unique and Bob Roncker’s Running Spot will ensure you get the proper footwear. I have a $10 off coupon for you – just ask me, Alicia or Kelli for the coupon. Proper footwear is critical!
4. You’ll need a sports watch. On Tuesdays and Thursdays we’ll train for a period of time. And since everyone is going at their own pace, you’ll need a watch to tell you when it’s time to head back in. To start we’ll be going for 20 minutes. When you're close to the 10 minute mark, it’ll be time for you to retrace your steps back to your starting location. All you'll need to spend is $10. Click here for sports watch options at Target!
5. Remember, there is never any pressure to continue with the running group. Again, this is just a structure way to get additional cardio in each week. There’s no cost and no obligation or expectation of you.
Each week we’ll be meeting at Crossroads Church (or your Blue Ash or Florence boot camp location) at 6:30am on Tuesdays and Thursdays for an individualized-paced combination of walking/jogging or easy jog for a given time period. Then on Saturday mornings we’ll meet at the HealthStyle Fitness Studio at 8am for a distance walk/jog or run. Each week we’ll slowly progress and build on the previous week. In the first few weeks of training, plan on 20 – 30 minutes of training time for each session.
If you cannot participate on Tue/Thu/Sat, you can still join the group and follow the plan. Each week I will be emailing the training routine to everyone in the group – so you can follow it on your own or join us for any of the group sessions as your schedule allows.
Here’s the week one schedule:
Training Schedule – Week One
Tuesday - Run 20 min
Thursday - Run 20 min
Saturday - 2 miles
Sunday - Rest
Additional Notes of Importance:
- Drink plenty of water prior to starting.
- By alternating walking and running from the beginning, you speed recovery without losing any of the endurance effect of the long one. Start with jogging one to two minutes and walking two to three minutes. As your training level increases you can adjust your run/walk ratio to running 5 minutes/walking one minute. You WILL improve using this system!
- Be sure to do the running portion slow enough at the beginning of every run (especially the longer runs) so that you'll feel tired but strong at the end. The conservatism will allow you to recover faster.
- If your body needs a break from “pounding on the pavement” you can substitute non-impact cardio exercise, like an elliptical machine or biking, as needed.
- Stay conversational on all of your training sessions. This means that you should be exerting yourself at a low enough level that you could talk. It's okay to take deep breaths between sentences, but you don't want to "huff and puff" between every word.
- As the runs get longer, be sure to keep your blood sugar boosted by consuming a meal replacement shake (or equivalent) about an hour before exercise. Drink water continuously before and during exercise and with all food.
Above all, be a smart runner...and have fun!! See you in the morning, bright and early!
Your friend in fitness, Brian
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