Happy First Week Of Running!!!
In order to be able to build up each week, you MUST complete your homework! No skipping the process and no saying “I don’t have time” if you have signed up and truly want to do this you must dedicate a little time for an amazing end result! Please also listen to your bodies, I am not with you so you must watch closely. I will need you to stop if pain forms or think about “what am I doing wrong to cause this pain?” such as…
- am I leaning forward too much?
- am I squeezing my core?
- am I holding my breath?
- am I light enough on my feet?
- am I running too fast?
- have I had enough sleep?
- enough time off between running days?
- proper hydration?
- have I eaten enough?
- have I stretched and done enough recovery work?
My goal is to have you learn from your body’s cues and signals.
Before performing your “homework” please read the pages on pacing, footwear, body alignment, nutrition, hydration, breathing, and clothing.
Now let’s get running!!
HOMEWORK: WEEK #1
Warm-Up – Before every run, you must walk at a moderate pace for 5mins. Swing your arms, roll your shoulders back and down, taking some deep breaths, slowly warming up that body before we proceed to run.
Next, you will map out your 5km run route, every week you will run a distance of 5km with a different run/walk interval. You may change up your route every week but watch for hills, pavement (running on trails can be easier on the joints), try and pick routes you can relax in. If heavy traffic areas cause you stress travel a little bit for your runs. If you need a lot of witnesses because it keeps you accountable and you know with eyes on you, you won’t take breaks to do that. You will learn what works for you!
Your first week you will be running 1 min/ walking 2mins, you will follow this pattern for the whole 5km. Please refer to body alignment and pacing before you start.
Cool Down – After you have completed your run you must take 5-mins and walk at a moderate pace lowering your heart rate and taking deep breaths. You will become slower with your walking as you wind down.
After every run please take 10 to 15-mins to stretch (please refer to the stretching guidelines below)
You have now done it!!!!
Now, you must repeat this two more times. Each week you will complete three runs following this same plan.
Please note everyone runs differently, everyone has a different stride, rhythm, and groove. You want to allow your body to find its fit while following good form and posture. Don’t be afraid to “run funny” or that you look out of place!