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The Beginner's Program It is great when someone makes the decision to start running. Whatever the reason or goal is for the decision, the time has come to get serious. But what is next? You have gone to a local running store and been fitted for the proper shoes, got the shorts, t-shirt and socks. But have you searched for a beginner's program? Everyone is looking for the perfect program.There are many Learn to Run programs out on the market. What do they share in common? A number of beginners make the decision to just get out there and get moving. It seems simple, just put one foot in front of the other and start running. But if it were so simple, then why do so many runners pack it up after a few weeks? This article will deal with one key component of starting to run and that is the running program itself. Components: Almost all Learn to Run programs incorporate some type of a walk component and a run component. This allows the beginner to insert regular walking intervals to allow the body to recover. The body has to learn how to run and endurance has to be built up. This requires sequential planning. Time or Distance: Most Learn to Run programs are based on time, meaning that endurance is built up by increasing the time period that you can run. Some Learn to Run programs are distance based, in that you run longer distances each time you run. So which do you choose? Hard Copy Sources: In Running, Start to Finish by John Stanton, his Beginner's Condition Program starts with a goal of walking briskly for 30 minutes. Once you can walk for 30 minutes, you can start interspersing easy running into the walking. By doing this over several weeks, a beginner can progress to non-stop running. The Run/Walk training session begins with Week 1 having the beginner run for one minute and then walk for two minutes. This is done six times and ends with a one minute run. The total actual running time for this session is 7 minutes. All running should be done at a conversational pace. This should be done 3-4 times a week. The Running Room program gradually increases the running time until after 10 weeks, you are running 20 minutes non-stop. This is a time based program. John says, "The real secret to staying committed is to make your program gentle enough for your current physical condition and yet challenging enough that you will see some progress." In The Complete Book of Running for Women by Claire Kowalchik, she recommends a Learn to Run program by Budd Coates. It takes you from zero to 30 minutes of non-stop running in 10 weeks. Everyone who has followed this program has completed it successfully. It combines walking and running for a total of 30 minutes each session and progresses to 30 minutes of running. Week one begins with running for 2 minutes, walking for 4 minutes and repeating this four times. This is done four times that week. Marathon, the Ultimate Training Guide, by Hal Higdon, recommends that "If you've never run before, focus your attention on time rather than distance or pace." He has a beginner run/walk for a 15 minute period the first week. "You should be worrying about time, not distance or pace. You can record distance and pace, but if you try to increase either, you're more likely to ge injured." Ian MacNeill and the Sport Medicine Council of British Columbia in The Beginning Runner's Handbook have a 13-Week Walk/Run Program that begins conservatively with a run for 30 seconds followed with a 4 minute 30 second walk. This is repeated 7 times each session. Gradually the run time is increased while the walk time is reduced. This program has been used successfully by thousands of people to prepare for one of the largest running/walking events, the Vancouver Sun Run. Galloway's Book on Running, by Bill Rodgers, Dr Kenneth H. Cooper, Frank Shorter, Dr Joan L. Ullyot, Bob Anderson and Dr George Sheehan mention,"Beginners who don't put pressure on themselves seem to have an easier time staying with it. If you simply walk/jog 30-40 minutes every other day, you'll find yourself gently swept along in a pattern of relaxation and good feeling." Galloway's book recommends that when you are comfortable walking briskly, that you insert 3-4 jogs of 100 yards or so into your 30 minute walk. Gradually you increase the running as desired up to 40 minutes three times a week. This was the first source found that mentioned a distance in the program, but Galloway's book was first published in 1945 and the revised edition in August 1984. In How to Train For and Run Your Best Marathon, by Gordon Bakoulis Bloch, the beginning runner is recommended starting out with walks of 20-30 minutes three or more times a week. "After two weeks of walking, you can start interspersing one-minute jogs into your walks. Hold yourself to a minute at a time for at least a week, interspersed with walking segments of at least two minutes, for twenty to thirty minutes. After a week or two, you should start lengthening the jogging segments and shortening the walks." Web sites: If you are partial to the internet, there are these sources: 1. Jeff Galloway on his website recommends walking breaks for all types of runners. "If you use the main running muscles in the same way, step after step, they will fatigue quicker. As the distance gets longer, the fatigue and damage to the muscles increases dramatically. If, however, you shift your usage of the forward motion muscles, you'll extend the capacity of each use of the muscle. * Beginners take jogging breaks in their walks (one-minute jogs, every five minutes of running). * As beginners get in better shape, they may increase the jogging gradually. * Fitness runners will take a two-minute walk break after two to three minutes of jogging. * Average runners take walk breaks every three to eight minutes in long runs. * Advanced runners take walk breaks or "cruise" breaks: a fast shuffle every mile. " Jeff Galloway also recommends a time based 5K program. * Don't wait to take walk breaks. By alternating walking and running from the beginning, you speed recovery without losing any of the endurance effect of the long one. Start with jogging one to two minutes and walking two to three minutes. As your training level increases you can adjust your run/walk ratio to running 5 minutes/walking one minute on your long runs. from: www.jeffgalloway.com-walk.htm "Advice from Windmilers coach Wen Seear Anyone
can run. Anyone who tries can improve.
Repeat the above cycle (Weeks 1 - 8) with a mixture of jogging and walking until you can run three times a week for 20 minutes without walking. Then increase each run as in Weeks 1-8 by 5 minutes. " from: www.windmilers.org.uk/gettingstarted.htm 3. Hal Higdon's Website has a 30/30 plan for beginners:
Comments:The vast majority of programs for the beginner that were researched are time based. Women in Motion checked several running clinics in the city. All clinics were consistant in that they all use a time based program because it offers an almost 100% guarantee of success. It was felt that distance based programs cannot offer the same success rate. So as a beginner, which program would you select? Don't go nuts with mileage. Stay within your fitness level. If someone is doing more mileage than you don't worry. You have to know what works for you. More experienced runners can do more mileage because their bodies have been adapted for it. Bio-mechanics, genetic factors, and quality training all contribute to a runner. Remember there is more to running than just running. Set your own goals. It's more important to try to keep running for as long as you can. If you have to stop running for whatever reasons stay fit. Brisk walking, swimming, just stay in shape. It will pay off in the long run. Listen to your body, you have to know when to push it, and when to back off. Don't try to force yourself to run in pain. Some people think that if they don't train hard every day they are not giving it their all, that's not true. Rest is very important. Follow the hard-easy principle. After hard days, take an easy rest day (easy run,off day, or aerobic alternative). Runners stay runners longer if they have someone to motivate them. Try to find a partner or group to run with. Being around friends can really pick your spirit up on those days when you don't feel like running. Set goals and rewards. You have to have a reason to run. You know what it is, it keeps you coming back for more day after day. When you have achieved a goal reward yourself. Buy something you always wanted, go out to dinner, or a movie, find something to reward yourself. Be creative, find a new route. Do something unexpected in your run. Most important: HAVE FUN ! Good Luck and Great Runs Gord - Women in Motion -Updated April 15.2006 |