Grand County, get ready to run | SkyHiNews.com

Grand County, get ready to run

Jackie Wright/The Fitness Trail

Running Training Basics

(Second in a four-part series)

In the first installment of running training basics, we covered the importance of warm-up and cool down and the equipment required to ensure safe and effective running experiences for the beginning runner. The second installment will cover one of three thorough beginner running training programs, each including a three-week training regimen, to help you get off on the right foot.

Week One

– Walk for five to 10 minutes to warm up the body.

– Fitness walk* for two minutes followed by one minute of slow to moderate-paced running and repeat this sequence 10 times Monday/Wednesday and Friday/Saturday.

– Fitness walk for 20-30 minutes Tuesday/Thursday

– Rest Sunday

Week Two

– Walk for five to 10 minutes to warm up the body.

– Fitness walk* for one minute followed by two minutes of slow to moderate-paced running and repeat this sequence 10 times Monday/Wednesday and Friday/Saturday.

– Fitness walk for 30 minutes – Tuesday/Thursday

– Rest – Sunday

Week Three

– Walk for five to 10 minutes to warm up the body.

– Fitness walk* for one minute followed by two minutes of slow to moderate-paced running and repeat this sequence 12-13 times.

– Fitness walk for 25-35 minutes – Tuesday/Thursday

– Rest- Sunday

Walking and Running Basics

– Work at an intensity level at this point in the training where you are able to say your name and telephone number.

– Both walking and running are complex motions beyond the scope of this column; however, the following tips should help you to walk and run more safely and effectively.

– For both walking and running, keep a mild contraction throughout your core muscles; keep your shoulders relaxed back and down, your eyes looking forward and your chest open to ensure proper breathing technique.

– When walking, one foot is always in contact with the ground.

– Strike with the heel of your foot and roll through to the ball of the foot pushing off in a forward direction.

– For the warm up walk, arms can be suspended to your sides.

– As the right leg swings forward, the left arm swings backward from the shoulder and as the left leg swings forward, the right arms swings backward from the shoulder.

– When fitness walking* and running, bend the arms at the elbow joint 90 degrees and drive the elbow straight back (i.e. when the right leg comes forward, the left elbow drives back).

– When running, you actually “jump” from one foot to the other. And, when you are midway through the “arc” of the stride, both feet are very briefly off of the ground.

Therefore, the body will experience greater impact than when walking.

– A great deal of the impact occurs at the knee joint, consequently, always keep a slight bend in the knee when running to enable the body to absorb the impact safely and effectively.

– Due to the impact of running, choose surfaces such as asphalt, dirt, sand or resilient running tracks, which will help to absorb some of the impact. Also, running on even surfaces will help to prevent improper running mechanics.

– When running, the foot strike is toward the front of the foot, not the heel and the body is leaning forward slightly, hinging from the hip joints.

* Fitness walking refers to walking with purpose, not the pace of the warm-up walk.

Next week, look for the next installment of the three-week beginner running training program.

” Jackie Wright can be reached at her e-mail address: gllacs@comcast.net


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