Sunday, September 20, 2009

Training: The First Four Weeks

The goal these first 4 weeks is to get your body used to running 5-6 times a week.  We'll be worrying more about mileage the final 12 weeks.  By building your base slowly , you can avoid a lot of running injuries.  That does not mean, of course, that you won't feel sore (run through this kind of "pain").  Good shoes (I'll write a post on this next week) and stretching (see "Training: General Overview) can decrease the amount of soreness.  However, there are some common beginning running "pains" to be aware of:

*Sore Knees I.  Soreness UNDER the knee cap happens frequently.  Generally, this feels better the longer you get into your run.  I like to stop and sqaut down to stretch my knees out (not like a a true "squat"... but one where your bum is almost on the ground and your knees are totally bent).  Icing after your run is also helpful (frozen peas work great...about 10 min each a couple times a day).  
*Sore Knees II.  Soreness on the OUTSIDE of your knee.  Often this indicates a sore IT Band NOT a sore knee.  Crazy, huh?  The IT band is a group of fibers that runs along the outside of your thigh from your hip.  Rolling on a tennis ball, running a rolling pin down your thigh, and (best) rolling on a foam roller are easy ways to make you feel better.  And by "better," I mean, that it will hurt like crazy, but you'll feel better when you're running.  Do this everyday.  
*Shin Splints.  We always had some freshman runner getting these.  Ice.  Stretching is a great way to prevent them...don't do too much stretching, however, if you have them.  Taking a day off (or more, depending on the severity) isn't a bad idea.

Look for future posts on shoes, nutrition, etc.  I will also be choosing a "Runner of the Week" each week...feel free to e-mail me your nominations because I can't know what everyone is doing out there.  Also be prepared to post your feedback, comments, and questions to make our training group really feel like a group. :)

Now (FINALLY) the actual training plan:

September 21-27
Monday: 1.5 miles (no walking...you can do this, seriously. It was our only rule as coaches, and my only "rule" now)
Tuesday: 1.5 miles
Wednesday: 2 miles
Thursday: 30+ minutes of cross-training (power walk, pilates video, cycle, elliptical, aerobics class, whatever, but you must do SOMETHING).
Friday: 1.5 miles
Saturday: 2 miles (our group run day...details to come each Thurs/Fri).
total mileage: 8.5

September 28-October 4
Monday: 1.5 miles
Tuesday: 2 miles
Wednesday: 1.5 miles
Thursday: 30+ minutes of cross-training
Friday: 2 miles
Saturday: 3 miles (group run)
total mileage: 10

October 5-11
Monday: 2 miles
Tuesday: 3 miles
Wednesday: 2 miles
Thursday: 30+ minutes of cross-training
Friday: 3 miles
Saturday: 4 miles (group run)
total mileage: 14

October 12-19
Monday: 2 miles
Tuesday: 3 miles
Wednesday: 2 miles
Thursday: 3 miles
Friday: 2 miles
Saturday: 4 miles (group run)
Total mileage: 16

3 comments:

  1. Yahoo!

    I am going to start tomorrow! I'm excited. And a little nervous.

    Thank you Kate!!

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  2. Just home from running - I've found that, while I'm not a morning person, running in the morning is cool (thermally) and it's nice to finish before the kids even wake up. It's crazy how excited I am about this! :-)

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  3. Nichole - You're awesome! You're enthusiasm is rubbing off. I'm excited to run with everyone on Sat.
    Jill

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