Hey everyone! Sorry this finds you so late. This running schedule is super easy to follow. I'm starting week 8 on Sunday(so friggen hard to believe) and haven't missed one run! I bumped into our instructor today and there is one handful of us left(5)...out of over 30+ runners. I'm one of them!! It's highly addictive and if you follow the schedule it does become super easy. The hardest runs were the beginning ones for me. Specifically Week 2. I was suffering with horrible shin splints and the pain was intolerable. However, I would ice my shins after the runs and pop a couple of advil. Eventually the pain did subside. I still am sore after a run,but nothing like the first days.
Here's some suggestions I have found that have worked for me:
~try and run on the same three days in the week. Keep these days as your running days. This week I had to fandangle my schedule a bit, (had a couple of outings to attend) so I need to run tomorrow and then again on Sunday.
~don't try and over run what they suggest. This can cause injury and you want the times to move up gradually.
~ice, ice, baby. Seriously, if you start to get some shin splints, consider icing your shins. This worked wonders for me. Combined with advil...it spelled R-E-L-I-E-F!!!
~proper foot wear. I wear old running shoes. However, they fit my feet like a glove. I know that pretty soon I'll have to go and trade these suckers in, but I'm actually afraid that the comfort I have from these shoes will somewhat be sacrificed.
~Nutrition. Make sure the fuel you're putting into your body is quality. I don't eat a heavy meal 2.5 to 3 hours before I run. I usually will have a banana, or fruit bar about 35 minutes before I run. It does make a huge difference.
~Water!! Drink lots of water during the day, BUT...don't drink too much right before you run. I had the mistake of stocking up on water right before I had to run one time and had to pee so bad while running. It made for a very uncomfortable run.
~Music!! I make a playlist the night before or a couple of hours before my run. I try to have a nice slow song for the walk and then I love the fast, pounding, high energy songs. Kanye West's Stronger='s MOTIVATION for me!!
~Don't count the minutes. Pick a song to run to and then just run. If I keep looking at my watch it really affects my mindset and performance.
~Make every step count!! Think about your posture. Your foot work. All of these can and will affect your running performance.
~Have fun!! Smile as you run! It's all mind over matter!! I also use this time to pray, especially when I'm struggling with the run.
Here's the running schedule courtesy of our lovely running instructor:(I really feel like I owe her a gift for starting this clinic up!! I'm so grateful!!)
* You don't have to run these exact week days. Just as long as you have 3 days to run in the week!
Sunday with the group(or alone ): Walk 4 minutes/run 1 minute x9=45 minutes
Tuesday: Walk 4 minutes/run 1x7=35 minutes
Thursday: Walk 4 minutes/Run 1x8=40 minutes
Sunday: Walk 3/Run 2 x 9=45 minutes
Tuesday: Walk3/Run 2 x 7=35 minutes
Thursday: Walk 3/Run 2 x 8=40 minutes
Sunday:Walk 2.5/Run 2.5 x 9=45 minutes
Tuesday:Walk 2.5/Run 2.5 x 9= 45 minutes
Thursday:Walk 2.5/Run 2.5 x 8= 40 minutes
Sunday:Walk 2/Run 3 x 9=45 minutes
Tuesday: Walk 2/Run 3x 7=35 minutes
Thursday: Walk 2/Run 3 x 8=40 minutes
Sunday: Walk 2/run 4 x 8=48 minutes
Tue: Walk 2/Run 4 x 6=36 minutes
Thurs: Walk 2/Run 4 x 7= 42 minutes
Sun: Walk 1/run 5 x 8=48 minutes
Tue: Walk1/Run 5 x 7=42 minutes
Thurs: Walk 1/Run 5 x 7=42 minutes
Sun: Walk 2/Run 6 x 6=48 minutes
Tues: Walk 2/Run 6 x 5=40 minutes
Thurs: Walk 2/Run 6 x6=48 minutes
Sun: Walk 1/Run 7 x 7= 56 minutes
Tues: Walk1/Run 7 x 6 =48 minutes
Thurs: Walk 1/ Run 7 x 7= 56 minutes
Apparently we will get a revised schedule on Sunday. I'll let you know what happens after Week 8!
Happy Running! Hope you love it as much as I have.
Thanks to Joni, who encouraged me to start this program!! You have always motivated me and also, believed that I am capable of doing this. This gave me the confidence! Big hugs my friend!!