Getting Started

This program is designed to prepare you for a 5K and/or a 10K. I divide the workouts into three different categories 1) walkers, 2) first time runners or those getting back into running and 3) those wanting to get faster.

Before getting started, it is very important to understand how your body responds to workouts and what causes improvements in fitness and endurance. It is not during the work session that your body improves; it is during the rest. No rest, no improvement. The body responds to physical stress by adapting in three main areas. The heart and lungs become more efficient, the muscles become stronger, and the bones and tendons increase density. If you increase your activity too much, your body will break down. If you are starting properly, you will avoid soreness and injury.

There are three main factors in a training program: duration, intensity and frequency (DIF). It is very important that as you try to make improvements, you don’t increase these factors by more than 10 percent per week. Most people go from sedentary or low levels to high levels of all three and end up injured within three weeks and then take six to eight weeks to recover.

It is important when starting out to keep your intensity and duration low and get your frequency up to five days a week. After you get your frequency up, you can then increase your duration to get you ready for a 10K. There is a rule that in a one time effort, you can do three times the distance of your average run/walk. We will prepare you better than this, but it is nice to know you don’t have to rush your training to be prepared. We will keep the intensity low until you are used to the frequency and duration of this program.

Your training program should have a full range of workouts to maximize your potential, and to avoid injury and boredom. The different types of workouts are long intervals, short intervals, resistance work (hills), steady states, over-distance and the un-workout, rest. Planning the rotation and intensity of these workouts is the secret to becoming a runner or walker.

This program will focus on the goals of each of the groups. It is very important to understand how the body responds to exercise and how much is too much. We will have a very conservative approach for the first four to six weeks. The workouts I propose are not written in stone, listen to your body first, the workout program second.

Take A Deep Breath

How should I breathe? This is one of the commonly asked running questions. Breathing is a very natural regulation function of the body. If you are breathing too hard, your body is telling you to slow down. If you start your running or walking easy enough, your body will warm up and you won’t need to ask the question. If you start too fast, you will breathe heavily and try to get more oxygen into your body and to rid yourself of the carbon dioxide, which is a very uncomfortable feeling and part of the pain associated with running.

There is a natural pattern to breathing, it is inhaling and exhaling once every three to four foot strikes. Breathe deep enough to bring in oxygen and exhale enough to let out the carbon dioxide. Finding this balance comes easily if you are pacing properly and don’t try to override your natural breathing rhythm. If you breathe too shallow and quickly, you will constantly mix the fresh oxygen and carbon dioxide. A smooth breathing pattern will rid your body of the carbon dioxide and bring in fresh air with lots of useful oxygen.

It is very important to know when it is okay to breathe heavily and when it’s not. If you are just starting and breathing heavily, you are starting too fast; slow down and let your body warm up. When you are running up a hill plan on an increase in your breathing unless you slow your pace or walk. When you are doing intervals expect to breathe heavily, just let your breathing go back to normal before starting the next interval.

Distance running has to be a very comfortable rhythmic activity. It isn’t about enduring pain, it is about pacing yourself painfree. You can use your breathing as a signal, like having a heart rate monitor on. Expect an increase in your breathing rhythm when you increase your pace. If your body is ready for the faster pace, your breathing will adjust. If it doesn’t, you will need to slow down until it does. This is a great way to control your intensity and pain levels.

Injured or Just Sore

Am I injured or is this normal soreness? And if this is normal, why does anybody run? These are the thoughts that cross your mind every morning you get out of bed and take those first few painful steps. Soreness occurs when you begin a running program and when you are trying to increase your speed or distance too fast. If you don’t pay attention to your soreness it will turn into injury. Listen to your body and adjust your training to keep your soreness from turning into injury. The difference between soreness and injury is soreness goes away when you warm up. If your soreness persists after you have warmed up you will favor that part of your body and you will inflame another muscle or joint. This is called compensation injury and it can be worse than the original injury.

If you wake up in the morning and can barely walk, you are either over-training, in the wrong shoes or both. You can expect some soreness because your feet are the only part of your body hitting the ground. However, the foot is well designed for running, and if it is being stressed properly, you will experience very little soreness. Your early morning pains are an indicator of over training and you should adjust to avoid injury.

Because we are all human and will overdue it occasionally it is important to know how to get rid of soreness quicker. The best ways to accomplish this are hydrotherapy, massage therapy, stretching, and alternative exercise. A good hot shower, bath, hot tub or a session of hot and cold water will bring in blood flow without stress on your muscles and joints. Massage relaxes the muscles and helps rid the muscles of the “junk” that causes the soreness. Stretching your sore muscles gently will not only help remove soreness, but also increase your flexibility.

Alternate forms of exercise will help you get rid of soreness and increase your overall fitness. Cross training will keep your muscles balanced and decrease your chance of injury. Swimming, bicycling and walking are good alternates for your rest days. I don’t recommend trying two new sports at once. If you weren’t active before this program, use water, massage and stretching on your rest days.

Bottom line is you can’t expect to improve your fitness without getting sore. The secret is to learn how to minimize and recover from the soreness. If your soreness is excessive, your program is too aggressive, or if there is a problem with your footwear, nutrition or rest. Your soreness should go away as you get used to your training. If you are the type to keep adding more to your program, you can expect continued soreness. You need to find your best method of soreness management and stick with it.