Okay ya'll. Tomorrow is my 4th run......I'm doing it every other day. My good friend/runner from the forum, Armory, gave me a great "learning to run" program that I'm following. I've included it for you all below. I'm thinking that each day that we run, we should post the running info here to keep eachother updated and motivated.
ARMORY'S INSTRUCTIONS:
LEVEL ONE:
3x per week: Walk four minutes, run one minute. Walk three minutes, run two minutes. Walk four minutes, run three minutes. Walk three minutes, run two minutes. Walk four minutes, run one minute. Walk three minutes.
Time: 30 minutes. Once you become comfortable with this routine and can run your minutes--not flat out sprinting, but a jog--comfortably (it may take you a couple weeks or you may want to add another day or two depending on your motivation), move to the next level.
LEVEL TWO: I always did this by miles, so I don't know what the times are. Make sure you STRETCH before and AFTER. This will prevent that "rock hardness" of your calves. That used to happen to me. It comes from not breathing regularly--inhibiting the Kreb's Cycle--, inadequate hydration, and not stretching. This rock hardness is actually a rush of water and lactic acid into your muscles from failing to do the above.
Workout: Walk quarter mile, run quarter mile. Alternate for two miles.
LEVEL THREE:
Walk quarter mile, run half mile. Alternate for two miles.
LEVEL FOUR: Walk quarter mile (warm-up), run 3/4 mile. Alternate for two miles. Walk quarter mile.
LEVEL FIVE: Walk quarter mile, run 1 mile. Walk quarter mile, run 1/2 mile. Walk 1/2 mile.
LEVEL SIX: Walk quarter mile, run 1.25 miles. Walk quarter mile, Run 1 mile. Walk quarter mile cool down.
LEVEL SEVEN: Walk quarter mile, run 1.5 miles. Walk quarter mile, Run 1.25 miles. Walk quarter mile cool down.
The levels go on and on until you can run three miles without having to stop to walk in between. Always stretch, warm-up, cool down, stretch. This will aid in flexibility, lessen cramp potential, and keep you from getting stiff or muscle soreness.
The secret to running is in the breathing. Most people pant through their workouts, cramp up, then they're done. The key? You must inhale slowly and exhale slowly when starting, as if you were sleeping deeply. To need to get oxygen circulating to avoid side stitches. Once you regulate your breathing, the rest of the body will pace itself. Start out breathing in through the nose and out through the mouth. Once your body heats up and adjusts, you will naturally feel the need to take bigger breaths of oxygen and you will start inhaling and exhaling through your mouth. Start out s-l-o-w to avoid injury and adjust your breathing. I like to use my warm-up quarter mile (sometimes I skip this due to time, but NEVER when 1st learning to run) to take deep breaths and long, fluid strides. That way when I start to run my breathing technique is halfway there. You don't want to be gulping and panting when beginning.
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