Showing posts with label shoes. Show all posts
Showing posts with label shoes. Show all posts

Monday, April 9, 2012

Start Running, Week 2

It's week two of the Start Running plan. W'll step up the workout slightly, but we'll keep the four days of rest to make sure your body has plenty of time to recover and rebuild muscle between these workouts.  I'm sure your legs, ankles and knees are pretty sore after the first week, but that soreness will fade and you'll soon be able to go run for miles without being sore the next morning.  It's important to know the difference between muscle soreness and pain.  Learning the differences will help you identify if you are doing anything to cause injury versus just getting a good muscle building workout.

A warm up and cool down should begin and end your workout, this is typically just a couple minutes of slow walking and stretching your legs and arms out.  Your run pace should be comfortable, not fast. A pace of 9:30 to 12:00 minutes per mile is normal for a beginner depending on age, fitness level, and gender. 

Week 2 Plan
Day 1: Half mile walk/run intervals.  4 miles total.
Day 2: Rest
Day 3: Half mile walk/run intervals.  3 miles total.
Day 4: Rest
Day 5: Walk half mile, run half mile, walk half mile, run 1 mile at easy pace, walk half mile, run half mile.
Day 6: Rest
Day 7: Rest-Week 3 will be more running and less walking.

Extra Curriculars:
  1. Make an appointment to see your doctor for a physical.  Be sure to tell them you have started to run and ask if you are healthy enough to train for a 10K.
  2. Visit a local running store.  Tell them you are new to running and would like their help in selecting a new pair of shoes.  They should take good care of you and help you select a shoe that is right for your foot.  Be sure to get sized, and make sure the shoe has enough room in the toe to and hold your foot snug to prevent blisters.  Don't be afraid to spend a good amount of money here.  A good pair of running shoes will last you 400-500 miles and help prevent injuries.  Consider the purchase your reward for making the commitment to get into better shape through running.
  3. Start looking for local 5K races in your area that are coming up in 2-3 months.  Consider signing up to give yourself some additional motivation for training.  Races may seem scary at first, but you'll soon find out that they are extremely fun and exciting activities.

Thursday, April 5, 2012

For the Ladies!

Only 37% of the marathon field at the 2012 Surf City Marathon in Huntington Beach, California, were women. But 61% of the Surf City Half Marathon participants were women, and if you combine both the marathon and half marathon participants, 57% of the 16,581 runners were women!

What does this mean? From local running groups to 5K's to half marathons and beyond, you can be sure that there will be plenty of fellow female support - in short, there is no better time to get out there and start running! To help, below are some tips that I've picked up along my way.

1. Invest in a good pair of shoes. A good friend of mine was working hard to get in shape for her first half marathon, only to have to drop out a month before the race due to plantar fasciitis - an injury that could have been prevented with proper support.  The shoes I'm running in today are the ASICS GEL-Excel33. It's worth the time to visit your local running store and have them fit you with a shoe that will support your foot and personal running style.

2. And, of course, a few good bras! My favorites are the adidas TECHFIT Bra and the Nike Pro Compression Bra. Like regular bras, you may have to try a few brands and styles before you find the perfect fit, but a good bra will make all the difference in comfort while you're running!

3. Headbands are a necessity. I have long hair. And I tend to get grumpy when I cannot keep my hair out of my face while running. Instead of giving in to my urge to cut it all off (an urge I unfortunately succumbed to during a Mexican vacation which left me with a sunburn and very bad hair for longer than I'd like to remember) I braid my hair and use these: Scunci No-slip Grip Headwraps. They might be a bit tight at first, but true to their name, they don't slip and work like a charm!

4. Find a running partner. Running with a friend, significant other, or local running group is a great way to stay motivated! If you find yourself without a partner, grab your iPod shuffle. and hit the road!

5. Find a favorite running trail. You'll find yourself looking forward to your runs so much more if you enjoy the scenery along your route. Don't be discouraged if you find a trail that you love but it's longer than you're capable of today.  Walk part, run part, and look forward to the day you're able to run the whole thing!

6. Get a great bag to tote your gear! If you're headed to the gym on a rainy day, or maybe out to a Saturday morning race, this bag will be perfect for toting shoes, water bottles, a banana, and flip-flops and a dry shirt, post workout or race!

7. Finally, get a racing outfit! Tiger Woods wears red and black every Tournament Sunday, it's just one more way that he knows it's go time. Come up with your own color scheme and race attire, I guarantee it'll help psych you up! And go wild with colors, when I'm not running, my go-to is a grey t-shirt and jeans, but on race day, I love this combo!