In order to see where you are as far as running, go out, whether it is on a track, outside, treadmill whatever, I want you to go out and see how far you can run without stopping. Don't feel bad if you can run for only about 2-3 min., it's okay. But try to track how far you go, that way you have a starting point. The first goal is to make it 1 mile running strait. In order to get to that lets work on the simple walk/run routine. Warm up for about 5 min to get your body going (a simple walk will work) then run for 3 min, walk for 2 min. Speed doesn't really matter at this point, I want you to be able to get your body used to the distance. Repeat this cycle for 20-30 min. depending on how you are feeling. As you become more used to this routine and it is becoming easier I want you to shorten the walk periods so 4 min. running, and 1 min. walking for at least 15 min. then if you are getting tired go ahead and do the run 3 walk 2 for the remaining time. I want you to get to the point that you can go the 3.1 mile distance doing this cycle. Remember "mind over matter". I would recommend running at least 3x a week. Everyone is different so the runs may be longer or shorter depending on the person. The nice thing is is you control your workout, you have the ability to make it as hard as you want or as easy as you want, I recommend to push yourself. You become stronger as you do hard things. On the days you aren't running feel free to do some other cardio, cycling, bleachers, jump rope, swimming, zumba, aerobics, etc. This will keep your body from plateauing and will allow you a variety in your workout to keep it fun.
If you want a more personalized workout schedule for running a 5k please leave your email on my blog and I will send you your own 5k running schedule to get you going.
Motivational story of the day!
I want to introduce you to one of my clients, Hayley Marshall. She is one of the nicest people I know. I met Hayley about 2 years ago when she signed up for the Biggest Winner program on campus and I had the opportunity to be one of her trainers. Hayley has always had the dream to run a 5k but has always hated running. When I first started training her we would go run on the track (it's a smaller track so 5.75 laps is a mile) and after about 2 laps she would be done and tired. I began to work with her on running and she never really enjoyed it. It was something that she wanted to avoid. This past year I really buckled down with her and told her we were running a 5k. I got her on the treadmill running and she started running. I told her I wanted her to run 1.5 miles strait (she had been training for a few weeks at this point on running). I told her once she got to 1.5 miles it was up to her when she would stop. 1.5 miles came and she kept going, she made it to 2 miles, I looked at her and told her that today was the day she would run 3.1 miles. She agreed and kept going. She didn't give up. Hayley ended up running 3.1 miles because she pushed herself past that mental barrier. The following week we ran in a Turkey trot 5k put on by the school, the next weekend she ran a Thanksgiving 5k in Salt Lake with her family, the following week after that she ran another 5k put on by one of my classes. Hayley set a goal that she had been reaching for and followed through with it. She has learned to enjoy running and at this point is able to run 5 miles. It amazes me what we can do when we push ourselves. Hayley is an example of someone who doesn't give up, I have enjoyed training her and appreciate her hard work and dedication. "Optimism is the faith that leads to achievement. Nothing can be done without hope and confidence." -Helen Keller
Hayley's first official 5k
Here is a link for 5k races coming up this year, this one is in Utah but this site has them for anywhere in the U.S.http://www.runningintheusa.com/race/List.aspx?Rank=All&State=UT
http://www.runningintheusa.com/race/List.aspx?Rank=All&State=UT
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