Q & A for Beg/Adv Runners/Walkers

Posted by Ruann  ·  May 03, 2007  ·  10:05 AM  ·  permalink

This picture of the athlete is my husband, finishing a race. He will run in the San Diego Marathon on June 3, 2007, as a member of the Leukemia & Lymphoma Society’s Team in Training. My primary goal is to one day be able to run a race with him, perhaps never a marathon but I CAN SEE a 5k run in my future, because I AM Choosing to Move!

It's always good to learn and/or review areas of concern in all aspects of our lives. I have been doing a lot of reading lately about common misconceptions when we are learning to run or have been running for a long while. These all can be applied to our walking workouts as well. You don’t need to run a mile, it’s okay to walk (keep your pace up), run/ jog, and always a hop, skip and jump add some flavor.

Warm-up:
(One of my personal biggest problems) We are all always rushing to get this or that done. And, I can tell you no matter how hard I try, I will not slow down. Priorities always seem to be about putting my family’s needs first, which is right, but then I forget about my health and exercise needs- in turn that’s what keeps the families needs met- if I’m not healthy, I can’t care for them. Soooo, we must warm-up! Take a few minutes before you begin your workout. It’s been hard for me, but it really does make a difference in the quality of workout you get, no matter what that workout may be.
1) stretch a little, easy movements.
2) Warm up 10 minutes of easy walking and running
Pace Yourself:
1) Run/ walk your laps for 15 – 20 seconds between each lap( no matter what your distance is, does not matter, this is YOUR pace)
2) ON days you feel really good take advantage of that, go beyond your goal.
3) ON days you feel a bit sluggish/tired, just cant do as well as you had done, don’t push.
4) ALSO, remember, sometimes when I start my workout it feels really bad, I tell myself I can do your basic goal, once I get going my legs general warm-up to a point that the blood circulation actually, clears up my sluggishness so I am able to push farther. Know your body; listen to what it tells you!
5) KEY!!!! it’s good to break up your run, they are learning more and more that’s its good for the (casual runner) to break up running with walk intervals. You will find much more success with: Interval training”.
What time to run?
I have never been a morning person, especially to workout; HOWEVER, I have learned how helpful a morning workout is. IF you get it done in the morning as your day goes on, expected and unexpected activities/events won’t crowd out your exercise regimen. Roll out of bed, jump on that treadmill/ or drop kids off at school stop by the gym, or hit the great outdoors. Morning walk/runs also tend to be more enjoyable, better air quality and better temperatures (if you walk/run outside).

Okay! For some do’s and don’ts and why?
A> Running/walking up hills, beginners tend to lean forward (makes sense right) nope, this reduces your breathing capacity and restricts natural leg motion. The next time that hill seems too far, too steep too walk or run use your MENTAL energy….imagine a cable is attached to the center of your chest and run/walk with your eyes focused at the top. The visualization will help you maintain a more upright posture.
B> Running with ankle weights will make me a stronger runner, nope, did you know 150 pound runner absorbs 110 tons of impact per mile, and ankle eights ( even 1 pound weights) add to the stress on your knee and ankle joints. Ankle weights can also throw off your balance. The smarter way, run/walk up/down inclines, treadmills and outdoors have that option for you. Remember, intervals, think change when your walk/running.
I am learning to enjoy running, I have good days and bad, sometimes im wonderful sometimes I don’t think I will make even half my goal, but trying is everything, remember your mind plays such and important part of your workout. And exercise helps our minds, plus it gives you and I the time we need to be healthy not only for ourselves but for our loved ones as well.
Have a great day! Keep on movin’, movin’!