A 8-week Beginning Runner's Training Program

Here's another good article from Runner's World - a 8-week training plan for beginners. Extracted are some key points and training tips.

THE RUNNER'S WORLD 8-WEEK BEGINNING RUNNER'S TRAINING PROGRAM
Follow this plan to become a runner.

By Amby Burfoot

4 key points:

1. If you are over 40, not accustomed to any exercise, or more than 20 pounds overweight, consult with your physician. Unless you have a known health risk, your doctor will probably encourage you to begin a run-walk program, but it's always wise to check.

2. Schedule your workouts. You won't find time for them unless you make time for them. Put them in your PDA, computer, daily appointment planner, on the front of your refrigerator, or wherever else you keep your schedule.

3. Expect bad days. Everyone has them, but they pass quickly, and the next workout is often better than the previous one. So stick with the program.

4. Don't rush. In the fitness world, rushing leads to injuries and discouragement. Be patient, and go slow. The goal is to reach 30 minutes of continuous running, not to set any records getting there.

Training tip:
Always walk 2 to 3 minutes for a warmup before you begin your workout, and walk another 2 to 3 minutes as a cooldown afterward. Don't stretch before running. Save it for after your workout or in the evening while you're watching TV.

Training tip:
Beginning runners often develop shin splints or sore knees. These pains should pass quickly if you treat them immediately with ice packs after your workouts. Put a bag of frozen peas on your shins or knees for 15 minutes. If the pain persists, take several days off before beginning your training program again.

Training tip:
For clean air and healthy lungs, try not to do your workouts at the side of a busy street or during rush-hour traffic. Find low-traffic streets where any exhaust will be dispersed quickly. Even better, as often as possible, try to run in greenbelts--in parks, on bike trails, around reservoirs, and the like.Success may come quickly to you as a beginning runner, but the race is never won. Run for life.

For full article and detailed weekly training program, read on.

First Steps

Runner's World has many excellent articles for beginners to running. I have extracted some key points from the article "First Steps" by Mark Will-Weber, which is available here.

FIRST STEPS
Want to take up running? Follow our simple but surefire training program.

By Mark Will-Weber

The first step for an exercise program (after you get a medical exam) is to ask yourself, what's realistic for me? Think "simple," think "goal," think "long-term." Unless you are coming from a strong (and recent) background in another physically demanding sport (cycling, martial arts, tennis, basketball, soccer, cross-country skiing), don't jump right into a running program. Instead, begin with a walk/run program. Typical training goals for a walk/run program would be four times per week, 20 to 30 minutes of exercise per session.

After that initial break-in period, introduce 2 minutes of running, alternating with 4 minutes of walking. Repeat this five times for a total of 30 minutes per workout (see 10-Week Training Plan).

"The biggest mistake that beginning runners make is they tend to think in mile increments--1 mile, 2 miles, 3 miles," says Coates. "Most of them aren't ready for that; they need to think in minutes of running, not miles.

"The other major mistake is that beginners try to run too fast!" adds Coates. "They get completely out of breath, their leg muscles scream, and, naturally, running isn't fun under those circumstances. So they get discouraged and quit. Instead, they need to begin at a pace that is about the same as a fast walk."

The "talk test" is a simple way to judge your pace. If you are running at a pace that is comfortable enough to allow you to talk with a training partner (but not so easy that you could hit the high notes in an Italian opera), then your speed is just fine for the early stages of a running program.

Do's and Don'ts

• DON'T begin a running program without a full medical exam.
  
• DO tell someone where you'll be running and when you expect to return. Carry some identification and a quarter for a phone call.
  
• DO watch out for cars, and don't expect drivers to watch out for you. Always run facing traffic so you can see cars approaching. When crossing an intersection, make sure you establish eye contact with the driver before proceeding.
  
• DO consider trying some light stretching exercises prior to your walk/run workouts to reduce muscle tightness and increase range of motion.
  
• DO include a training partner in your program, if possible. A training partner with similar abilities and goals can add motivation and increase the safety of your running.
  
• DO dress correctly. If it's dark, wear white or, better yet, reflective clothing; if it's cold, wear layers of clothing, gloves or mittens and a wool ski cap to retain heat. Sunblock, sunglasses, baseball cap and white clothing make sense on hot days.
  
• DON'T run in worn-out shoes (check them for broken-down heels or very smooth areas where you "toe off"). Don't run in shoes--such as basketball or tennis sneaks--that are designed for other sports.
  
• DON'T attempt to "train through" an athletic injury. Little aches and pains can sideline you for weeks or months if you don't take time off and seek medical advice.
  
• DON'T wear headphones when running outside, whether you're training or racing. They tune you out from your surroundings, making you more vulnerable to all sorts of hazards--cars, bikes, skateboards, dogs, criminals.
  
• DON'T run in remote areas, especially if you are a woman running alone. If you don't have a partner, run with a dog or carry a self-defense spray. Don't approach a car to give directions, and don't assume all runners are harmless.
  

PMC inaugural run Mar 28, 2009

Early Sat morning, a group of PMC members gathered at the church for the first run session. Some were still sleepy, but all were primed up for a time of exercise and fellowship.

Peng Kiat opened the devotion with a short prayer. SE shared about our bodies as the temple of God.

1 Cor 3:16
Do you not know that you are God's temple and that God's Spirit dwells in you?

1 Cor 19 - 20
Do you not know that your body is a temple of the Holy Spirit within you? You are not your own; you were bought with a price. So glorify God in your body.

Indeed Peter in Acts 3:17 talks of healing and perfect health. So we should not apologize for taking good care of our bodies - the temple of God.

Next, Hongyee briefed the group on the route - a 4 km run around Pasir Ris, through the scenic Pasir Ris town park. A last minute check to see if anyone was unwell - and should not attempt to run - and a quick photo taking, and we were off.

The group went out at a leisurely pace, heading north towards Downtown East and turning west on Drive 3. Then we headed into the Pasir Ris town park, where many other runners/joggers/walkers were also up and about. The shade offered by the trees was a welcome respite for many, as the morning was turning out to be a hot one.

A short distance after running along Drive 1, we were given the choice of returning back to PMC, but no one took up the offer. The shorter route would be about 2.5 km. Perhaps we were all enjoying the fellowship and conversation too much!

The second half was along Drive 4 before returning back to PMC via Drive 3. We took a few walk breaks (perfectly legitimate approach even for marathoners) along the way and before we knew it, we were done!

While we cooling down back at the church foyer, Esther quietly informed us that this was her longest run ever. That prompted a spontaneous round of applause and congratulations!

We all run for different reasons, be it for health and fitness, to achieve personal goals or for a cause that we are passionate about. The PMC running community is what we make it out to be.

Come and join us for our next run session on April 11!

Route for Mar 28

For the first session, we will be doing a 4 km slow run/jog, at an easy conversational pace. The route:



Those who are not up for a 4 km run have the option to return back to PMC at the junction to Drive 6. That will make a shorter run of about 2.5 km. Those who are more keen to go longer may do another loop! :)

No Runner Left Behind [28th Mar]

Dear brothers and sisters-in-Christ

First, let us welcome all those who have signed up to be part of the PMC Running Community! We thank God that so many of you have indicated interest.

You have probably signed up with various objectives in mind, so it is helpful to list them here:

• You want to adopt a healthy lifestyle.
• You have a weight objective in mind.
• You want to challenge yourself by completing a particular running event.
• You want to improve your running.
• You enjoy the company of fellow believers who are also runners.
• You want to serve God through running, i.e., you want to run for a cause.
  

It does not matter what you have in mind, you are all welcome! PMC Running Community is an open platform to build relationships among PMC members, to reach out to the pre-believers and serve the community through regular activities involving running. One important aspect of this group is service to the community-at-large, and we will share more about this in a subsequent email.

So what will we do? Here are some activities that we have in mind:

(1) Workshops/talks about running as a lifestyle, how to choose a training program, goal setting, medical advice, and sharing by more experienced runners
(2) Running sessions catering to runners by ability and experience
(3) Training for specific races/events
(4) Runner’s fellowship sessions

To kick start our running sessions, please note our first run session in your schedule:

Date: March 28, 2009 (Sat)
Time: 7:30 am
Venue: PMC church foyer
Routes: to be confirmed, but there will be a short route (3 to 5 km) and a longer route (10 km)

We will have a short devotion and set off by 7:45 am. Our philosophy is "No runner left behind!" So simply run at your own comfortable pace and walk if you wish to. There will be designated sweepers to make sure that everyone gets back to PMC! Refreshments (isotonic drinks and water) will be provided in PMC after the run session.

See you on March 28!

Nian Long, Hongyee and Seow Eng