When you get into a
distance running program, you are lucky to stick with it. Now that
you have made it through 2 months, it is time to become an expert in
how to stay with it long term. Distance running is very repetitive
ands works your muscle groups in a limited range of motion, which
creates tightness and imbalances between opposing muscle groups and
joints. Muscles work it two ways, eccentrically and concentrically.
While running, the backside of your legs work concentrically to
propel you along and the frontside of your legs work eccentrically
to allow you to land smoothly. This causes the back of your body to
gain strength faster than the front and then you get imbalances at
the hips, knees and lower leg. To keep balanced in you need to
stretch, lift weights, do technique drills and sprint( a relative
term).
The more you run, the more you will realize the importance of
stretching. I don’t concentrate on it early in a training program
because of information overload and stretching can be detrimental if
done too much or when you are sore. You spend a lot of time sore and
adjusting to new workouts when you start a program. When you are
sore and tight, it is very important not to try to stretch before
you are warmed up.
After you finish running you should sit down and spend ten to
fifteen minutes stretching out your muscles. This should be very
relaxed and without pain. I always concentrate on the lower back,
hamstrings, calf muscles and then the hip area. You should be able
to stretch without breathing hard and be able to hold each position
for 30-60 seconds. Do your stretching in intervals like your
running. Stretch for 30 seconds, rest, repeat and notice how your
flexibility increase each repetition.
Lifting weights is also helpful. As we all age, we all need to lift
weights to maintain muscle mass. We all face the "use it or lose it"
syndrome. Weight lifting doesn’t have to be high intensity or take
all your time. You don’t even have to use weights. The idea is to
work the postural muscles. This can be done with step ups, pull ups,
push ups, sit ups, bar dips, etc… It should take a total of 20
minutes to keep your muscles strong. Remember, if you are active
running, you need to concentrate on your upper body. Not that
weights for your legs aren’t beneficial, just if you are short on
time, worry about your upper body first.
Technique drills and sprints are very helpful to keep your running
injury free. By doing the well established drills; sideways slides,
over-and-under’s, butt kicks, skips, high knees, backwards and
strides, you will help train your body the proper stride. By running
at a faster pace, you prepare yourself to be smooth at an easier
pace. You must train fast once a week. It should always be under
control with proper technique. It is as simple as running six
lengths of the football field, one length at a time at a pace that
you can maintain good form, but run fast. You will notice that after
a month of this, you will start looking forward to this type of
training. This should be done with a one mile jog warm-up followed
by the above drills. To learn the drills, come to any of the free
RunTex University classes on Tuesday and Thursday at 5:45 at either
location. After the strides, jog easy for a mile and then sit down
and stretch.
This sounds like a lot to do just to be a runner. If you properly
balance your workouts, you will have less injuries, run smoother and
enjoy your varied training. Too many people give up running due to
injury or boredom with what I call the "Townlake Shuffle" made up of
3 miles, 3 days a week which is much better than not exercising, but
not even close to what running could be for you.
If you have questions, feel free to contact me at 472-3254 or by
email at paul@runtex.com.
|
Week 10 |
Walkers |
First Timers |
Runners |
|
Tuesday |
60
minute walk on HILLY COURSE |
45
minute run on HILLY COURSE running the up hills hard resting
at top |
45
minute run on HILLY COURSE running the up hills hard resting
at the top |
|
Wednesday |
30
min easy walk |
45
min recovery run |
45
min recovery run |
|
Thursday |
15
min warm up, 10 min hard, 15 min cool down walk |
10
min warm up
3 min hard/1 min easy x 410 min cool down |
15
min warm up
(3min hard/1 min easy) X 6,
10 min cool down |
|
Friday |
rest |
rest |
rest |
|
Saturday |
3
mile walk or 5K |
3
mile Steady State or 5K |
3
mile Steady State or 5K |
|
Sunday |
rest |
rest |
Rest |
|
Monday |
45
minute easy walk |
30
min recovery jog/walk |
30
min recovery run |
|
