5 Minute Core Workout for Runners: Cross Training for Runners

If you're a runner, you have probably heard that core exercise will make you a better runner. 

Strengthening your core improves your running form and efficiency. Additionally, you are supporting your spine and lower back, which maintains the biomechanical alignment of your pelvis. Appropriately aligning your pelvis reduces pressure on your knees and joints during running, and can help prevent injuries. 

A strong back also helps maintain spinal alignment during your runs, which leads to improved breathing and blood oxygenation as you fatigue. If you find yourself hunching, or leaning forward during the later miles of your running, you are decreasing your lung's capacity to take in oxygen. 

 This workout is quick and can be done pre-and/or-post run. Have fun, and keep that core strong!

Melissa

You can also find me on Facebook, Instagram or Twitter. 

Click the link to get your own Gymboss Interval Timer!

Set your Interval Timer for 5 rounds of 10/50.  

1. Mountain Climber
2. Heel Tap Abs
3. Single Leg Pushup
4. Bicycle
5. V-Ups

Repeat 1-5X

Summertime Sadness: When Race Day Goes Bad

You've been training. You know what your body is capable of and you line up to start the race, pumped and ready to go. You've got this!

Sometimes something crazy happens between the Start and the Finish Line. Things don't go as planned. You don't run as fast as you know you can, or as fast as you were practicing. What the Heck???

Recently I had my first bad 5K experience. I raced my slowest 5K ever (even slower than the first 5K I ever did!) I was not a happy camper when I crossed that finish line. I felt like it was one of the hardest races I had ever run, and I didn't have the finish time to show for it. 

Having had time to reflect, there were a few things I did wrong that were controllable, and a few things that were outside of my control. 

Here are some things that might be throwing off your race pace. 

1. Listening to Music During the Race: 

This was my first 5K listening to music. 

Why is this on my list of things I did wrong? 

It changed my pacing and decreased my awareness of how hard my body was working. I have a GPS Running watch, and when I uploaded the workout my pacing was all over the place. I was fluctuating my pace up to 2:30 difference during each mile of the run. I basically turned the run into an interval workout. The music was loud enough that I couldn't hear my breathing, and it was harder to gauge my effort. 

2. Paying to Much Attention to Your Watch: 

Every time I looked at my watch I was going "to fast." As a result I kept slowing down. My watch was telling me my "right now" time, not average pace. This contributed to my interval-style race, which exhausted me much more than pacing at a continuous effort that I could maintain. 

I have my watch set to tell me my mile pace, so even though I was going "to fast" every time I glanced at my watch, when I saw my average at each mile it was slower than my goal. Which led to me speeding up again. 

3. Weather: 

This one is outside of your control, but it does affect your race pace. The hotter the race the more you will be affected. 

Ideal running temperature is 50 degrees. At this temp your race pace will not be changed. 

Example for an 8 min/mile runner:

50 degrees: Average Pace 8 min/mile. 0% change.

60 degrees: Pace Increases to 8:12 min/mile. 2-3% change. 

70 degrees: 8:31 min/mile. 6-7% change. 

80 degrees: 9:06 min/mile. 12-15% change. 

85 degrees: 9:30 min/mile. 18-20% change. 

The race was hot, sunny and humid. Whenever I got a little bit of shade it felt heavenly. I didn't want to drink any water, but I wanted to dump a cup on myself to cool off. However, when I ran by the water station they had already handed off all their cups, and I didn't want to stop and wait for one. 

Check out this article on Running in Hot Weather. 

4. Running Tired: 

My glutes were sore from some of my Bender Fitness workouts. I rarely ever get sore from working out because my body has adjured to the types of challenges I give it. I also put in some great runs the week of the race. 

For the best race results you want to taper your training 1-2 weeks before your race so your body is fresh and ready to put in a great effort. You allow your body to recover from the fatigue of all your hard work, and you will be ready to run a great race. 

The good news about running a bad 5K? They have them every weekend! So you can always redeem yourself at your next race (after a proper recovery!) 

I wanted to practice my pacing for my next race so I hopped on the treadmill and did a 5K. I selected a challenging, but sustainable pace. It was a pace where I knew I could go harder/faster. 

The result? 22:46 minute 5K. Compared to the 24:40 I raced a few days earlier I felt redeemed. My fitness hadn't suffered. It was just a bad race day. Whatever your running goals are. Don't let one bad day undermine all of your hard work. Keep training, and keep showing up. Your consistency pays off. 

In case you were wondering how Jesse did...

He came home with another medal. He wasn't done running there. He ran another 5 miles immediately after the race. I listened to my body, recovered, and took advantage of the free massage offered at the end of the race. 

Hill Sprints: How To, Why and How Often Should You Be Doing Them?

How can you improve your running power and speed while reducing your risk of injury? 

Hill Sprints!

As a bonus, Hill Sprints are an incredibly effective tool for increasing your body's ability to burn fat.

If you run, chances are that you want to improve your running speed. You have to run faster to get faster. However, heading out at a full out sprint can increase your chances of injury. The best way to improve running speed while reducing your chance of injury is to incorporate hill sprints.

Why are hill sprints safer than sprinting on a flat surface? The increased angle of the hill decreases your risk of injuring your body, and forces you to slow down a bit while working at the same effort as you would going full out on a flat surface.

You have to build up the strength and musculature to support running at faster paces. Hill Sprints build muscle, and they will help your body handle hills much more efficiently during races.

Sprinting and intervals are two of the best methods for burning fat. When you combine these two ingredients and add hills to the mix you increase the metabolic benefit, resulting in a workout that can have a big impact on your body composition.

Getting Started:

You should always be warmed up before doing hill sprints. You can do this via running drills, or by completing an easy paced run prior to sprinting.

Be sure to rest and recover in between each hill sprint. As you become more advanced you can decrease recovery time.

When first starting out be sure to rest fully. This can be done by walking or slowly jogging back downhill to your starting point. If you need additional rest between reps take it.

*During Hill Sprints your goal is to try and reach the same point/distance during each sprint. Hill sprints can be done outdoors or an a treadmill with an incline setting.

Always finish a Hill Sprint workout with a Cool Down.

Hill Sprints can be completed safely 1-2X per week, with at least 2-3 days in between sessions. Make them a regular part of your training routine. 

If you are completing these exercises 1X per week extend the training cycle to 8 weeks and complete the workouts below (Week 1: Day 1, Week 2: Day 2, etc). 

Week 1

Select a hill with a moderately challenging incline (about 6%). 

Day 1: Complete 2 10-second hill sprints.

Day 2: Complete 4 10-second hill sprints.

Week 2

Select a hill with a moderately challenging incline. 

Day 1: Complete 6 10-second hill sprints. 

Day 2: Complete 8 10-second hill sprints.

Week 3

Complete your hill sprints on a slightly steeper hill/incline (about 8%).

Day 1: Complete 8 12-second hill sprints.

Day 2: Complete 10 12-second hill sprints.

Week 4

Complete your hill sprints on a slightly steeper hill/incline (about 8-10%).

Day 1: Complete 8 15-second hill sprints.

Day 2: Complete 10 15-second hill sprints. 

Repeat Week 4. When you feel that you have made maximum gains in speed and strength continue the Week 4 training, but reduce frequency to 1 Day of Hill Sprints per week. 

To measure gains in speed/strength pay attention to the distance covered and the amount of time spent in recovery. If recovery time is shorter, and/or the distance you cover in each interval is longer you are still making gains.

Intense Cardio Interval Workout: VO2 Max Workout

Hi Everyone!

I took my workout to the track for what we like to call VO2sday. This is a very challenging cardiovascular workout, that will burn fat, strengthen your core, and improve your speed. This workout will help you improve your bodies ability to work at a higher level of effort and improve your V02 Max. 

To improve your speed you have to get your body used to working at an effort/pace that is faster than what you are used to. If you run at a comfortable pace every time you run you will be great at running that pace. You have to push outside of your comfort zone if you want to improve your speed. 

Additionally this workout will help you burn fat, and improve your overall fitness level.

Make sure you do a warm-up before completing this workout, and finish with a cool-down. I did a warm-up jog (2 laps around the track, which equals 800 meters), and 1 mile cool down at an easy pace. 

I filmed this workout for my Fitness website: BenderFitness.com, but this one is a great VO2 Max workout for improving speed and endurance so I wanted to share it here as well. 

I hope you enjoy this one! It's tough, but a great challenge! 

Melissa

Click the link to get your own Gymboss Interval Timer!

Start with a Warm-Up

-High Knees (1 Minute)
Jump Rope (or invisible jump rope) (2 Minutes)
-Run (3 Minutes-Harder than race pace)
-Burpees (2 Minutes)
-Mountain Climbers (1 Minute)
-Run (3 Minutes: Harder than race pace)
-Jump Rope (2 Minutes)
-High Knees (1 Minute)

Finish with a Cool Down

How Often Should I Cross Train for Running

The theory of specificity training states that to become better at a sport you must train in that particular sport/skill. Runners train by running, swimmers train by swimming, bikers train by cycling. 

So why cross train?

Research has shown that cross training improves oxygen use and running economy. 

Improved Running Economy means that you can run faster over a given distance, or maintain a specific pace for a longer period of time. Go faster, go longer, and use oxygen more efficiently: I don't know any runners who would turn that down. 

Additionally, cross training can correct muscular imbalances caused by training for a specific sport, help prevent injury and improve strength and endurance. If you sustain a running related injury, cross training can help you maintain your fitness as you let your body heal. 

If your primary training focus is Running:

If you are training for a specific running event you can complete cross training three times per week. You can avoid overtraining by reducing your weekly mileage by 25-30%, and replacing it with cross training (Runners World: Cross Training). 

Runner's World recommends keeping your heart rate at or above 70% of your maximum heart rate during cross training. This means you should be sweating and working during your cross training workouts. 

As with a regular running program, be alert for signs of overtraining (listed below). 

Jesse's primary focus is running, and he cross trains 2-3X per week with BenderFitness workouts. This month we are also implementing a stretching program to help improve his flexibility. Flexibility is important for runners because it helps maintain proper biomechanics and protect your knees, hips and joints.  

If your primary focus is Fitness:

If you run/race because you enjoy it, and you workout to stay fit, you can cross train between 3-5X per week and run 3-6X per week. Pay attention to the overall volume of your training. Workouts should last 60-75 minutes maximum (with the exception being long run days) including both running and cross training. 

For example, if I am doing a 15 Minute HIIT workout and a 30 minute run I will repeat the HIIT 1-2X to keep my total workout time to 60 minutes (30 minutes HIIT, 30 Minutes Running). I do not run and cross train every day. Some days I do running only, and other days I solely cross train. 

The key here is making sure you are alert for the signs of overtraining (which are listed below), and making sure you take at least 1-2 full rest days per week. Including a yoga day will also benefit your overall health and running ability. 

Each person handles training differently and it is imperative to listen to your body. Over-training will not benefit you, it will injure you. 

Signs of Over-Training

1. Elevated Resting Heart Rate. Take your heart rate in the morning before you get out of bed. Do this over the course of several days, and figure out the average. If you notice an increase in your resting heart rate it is a sign that you need to ease off and take a rest. 

2. Increased Fatigue: If you are completing the same types or runs/workouts and noticing that your effort is much higher and you aren't performing to the same level it's a sign of overtraining. 

-For example: I repeated an interval run 2 weeks in a row. The second week I felt that I was working much harder, buy my average pace was nearly a minute slower than the week before. It was time for a rest break.

3. Injuries/Illness: If you notice your self getting injured or sick more often it can be due to overtraining without allowing your body enough rest. 

4. Extensive Muscle Soreness: If you are sore for more than 72 hours take time off and allow your body to heal. Muscles tear during your workout, and re-build (increasing strength and endurance) when you rest them. If you repeatedly tear the muscle without allowing it to re-build you will not achieve optimal results from your workout. 

*These are just a few of the signs of over-training. Pay attention to how you are feeling, and don't feel guilty if you need to take a day off. Training does not benefit you if it comes at the cost of your health. 

Here are a few Cross Training Workout Links. 

You can find over 500 other free Cross Training Workouts at www.BenderFitness.com.

Article:

Improving Running Economy Through Strength Training. 

Body Weight Fat Burn at the Track

Hi Everyone,

I did today's workout right after cross country practice. Before doing this workout I ran 3 miles, and did 5 interval sprints. For my first three sprints I ran the length of the football field (100 yards) and then jogged back. For my last two sprints I ran the straight parts of the track, and jogged the curves. 

I was feeling really motivated today so I also did the 12 Minute Ab Fat Burn Workout. I wanted to get in some extra core work. 

I hope you guys enjoy today's workout. I will see you tomorrow with a new one. :)

Melissa

Beginner: 15 reps
Intermediate: 20 reps
Advanced: 25 reps

Repeat 1-3X. 

*Run, Jump Rope, or Choose a Cardio workout here. 

1. Frogger
2. Round Kick (right)
3. Round Kick (left)
4. Ab Lift
5. Butt Lift
6. Table Kick (right)
7. Table Kick (left)
8. Knee Drop Plank
9. Hip Press
10. Jump Squat
11. Rotating Plank Drop

At the Track: Full Body Cross Training Workout + Sprints

Hi Everyone,

Today's workout incorporates body weight exercises, and some strides at the track. You can always substitute jump rope or high knees intervals, or do one of my cardio workouts if you are looking to switch up your training program. 

I still felt tired from last weeks workouts. Today I have focused on re-hydrating, and tonight I am going to make sure I get enough sleep to allow my body to fully recover so I am back to full steam tomorrow. :)

I hope you guys enjoy the workout. Have a great night!

Melissa

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

Repeat 1-5X

*Sprint the Straight Aways, Jog the Curves: 2-5 laps total. 

1. Burpees
2. Walking Lunge
3. Side Plank Jack (right)
4. Side Plank Jack (left)
5. Warrior 3 Squat
6. Plank Jack
7. Tricep Dip
8. Right Step Up
9. Left Step Up

Cardio. 

Track Workout for Speed and Endurance: Goal Race Pace Memorization

Do you want to improve your Speed and Endurance? This workout will help you do both! 

Here's the breakdown:

Warm-Up: 2.5 Miles at an Easy Pace

400 Meter Repeats (X2)
800 Meter Repeats (X4)

*All Repeats should be done at desired Race Pace.
*The first time trying this workout keep rest between each repeat equal to time running. As you progress you can shorten the time of rest to increase intensity. 

Cool-Down: 2.5 Miles at an Easy Pace

Total Miles: 7.5 
Miles at Race Pace: 2.5

If you are running at a standard sized track 1 Lap=400 Meters. 

The goal of this workout is to train your body to work at race pace. You want to memorize what that pace feels like while also building the endurance to handle your desired race distance. Try to complete this workout without music or distraction. Focus on the movements of your body, your breathing, and running form (I call this Flow State). Learn to lock into the pace that you are training to achieve at your next race. 

Learning how to pace yourself is one of the most important aspects of racing. This workout isn't about pushing as hard as you can for each repeat, it's about pushing yourself while maintaining a specific pace. 

I will be sharing some harder VO2 Max workouts soon to help improve speed and endurance.  

My breakdown for this workout is below: 
Remember to always adjust for your own pace/goals. 

Goal Pace: 7 Minute-Mile Average
400: 1:45 (minutes:seconds)
800: 3:30

Warm-up: 2.65 Miles (easy pace-road running)

1. 400: 1:37 (6:27 pace)
-equal rest (1:37)
2. 400: 1:36 (6:26 pace)
-equal rest
3. 800: 3:25 (6:43 pace)
-2:30 rest
4. 800: 3:26 (6:43 pace)
-2:30 rest
5. 800: 3:29 (7:00 pace)
-2:30 rest
6. 800: 3:29 (7:00 pace)

Cool-down: 2.48 Miles (easy pace-road running)
Total distance: 7.63 Miles

I was slightly ahead of my goal pace until the last two 800 repeats, which I was able to hit at goal. I am excited to repeat and progress this workout in the future. 

Have fun with this one, and pay attention to what your body is telling you! You can adjust your goals as your training progresses. 

Melissa and Jesse

All Around Fit-Running Cross Trainer

Hi Everyone!

This workout was a part of the BenderFitness.com 30 Day Workout Challenge. I really enjoyed this workout. It's a nice combination of strength, stretch, and cardiovascular challenge. It's a great full body workout, and it is also a good cross training workout for runners. 

Cross training is imperative for runners because it helps maintain muscular balance. Running is a repetitive motion, which can cause biomechanical changes in your body. Your biomechanics impact joint integrity, and can either prevent or contribute to injury. This workout is targeted to the needs of runners looking to maintain muscular balance.  

I repeated this workout 3X and added some weights for rounds 2 & 3. I also picked up the speed for the last 5 minute interval to a 7.2 min/mile pace (8.2 mph on the treadmill) to increase the challenge. The speed can be adjusted to your own pace/running needs. 

I hope you enjoy the workout! 
Melissa

PS Don't forget to check in after your workout: Facebook, Instagram or Twitter. 


Equipment: Gymboss Interval Timer

1. Runners Lunge Kick (right)**
2. Runners Lunge Kick (left)**
3. Dive Bomber
4. Bicycle
5. Forward Fold Leg Lift (right)
6. Forward Fold Leg Lift (left)
7. Side Plank Pushup
8. Leg/Hip Lift
9. Curtsy Lunge Kick (right)**
10. Curtsy Lunge Kick (left)**

*5 Minute Run or Cardio of Choice
(**I used a 20 lb dumbbell on these exercises during rounds 2 & 3)

Repeat 1-3X

6 Minute Jump Rope Cardio Blast:


Alternate 5 Minute Cardio Blast:

All Levels: Max Reps during each 50 second interval, 10 seconds of rest between exercises. Followed by 1 mile run, or 5-10 minutes of cardio of choice. 

1. Frog Hopper
2. Curtsy Lunge Twist (right)
3. Bicycle Abs
4. Curtsy Lunge Twist (left)
5. Jumping Jack Pushup

No Excuses! 5 Techniques to Get You Running When You Aren't In the Mood

It's Only Cold If You're Standing Still!

Hi Everyone!

As the winter draws to a close (hopefully!) I find myself saying "I can't wait for it to be sunny! I just want to RUN!" 

The truth is there doesn't have to be sunshine to get in a run. I have run in snow, rain, freezing temperatures and blistering heat. This winter has been particularly harsh and cold where we live. It has kept me inside more times than I would like to admit to. 

It is time to run. No more excuses. 

I already have two 5Ks on my agenda in the upcoming months, and I would like to add at least two more. I would also like to repeat the Half Marathon I did last year, and improve my time. That means I need to be consistent with my training. 

Consistency is the key to running more efficiently, faster, and healthier. You also need the right training (check out 6 Training Runs You Should Be Doing to Improve Your Speed). 

Here are some techniques to get moving when you aren't in the mood:

1. Schedule Runs with Friends. This will keep you accountable and more likely to stick with the planned run. 

2. Dress Appropriately for the Weather. In winter this means layers. You should have a sweat wicking layer against your skin, and additional layers over that. Wear a hat and gloves. Don't forget your feet. Running shoes aren't known for being warm. I have come home with frozen toes when I didn't wear thick enough socks in winter. 

In the summer don't try to go out running in a rubber suit. It won't help you lose fat. It can help speed your toward heat stroke. 

Either way your run will go better (and thus be more likely to be repeated) if you are dressed appropriately. 

3. Set Goals. You can set a goal for weekly mileage, or a certain number of minutes of running per week. You can aim to run a certain number of days per week. Mark it on a calendar or in a journal where you can see your goals, and keep track of it. Having a visual record can motivate you to get in your planned workouts. 

4. Pick a Race to Train For. Whether you are a race pro or training for your first event, having something to train for can be very motivating. It doesn't matter if your goal is to set a new PR or make it through the entire race without stopping. Goals are motivating. They give you a reason to get moving and keep moving. 

Racing is becoming more and more popular and there are a lot of fun runs out there you can do! I am doing a Super Hero 5K with one of my friends from work. My friend, Rose, from My Change for a Ten chose a Prom Run themed 5K as her first ever race. 

Just check out the Team Bender Races photos for some of the other themed runs that are out there! Plus if you recruit your friends to do the run with you you have built in training partners to help keep you motivated. 

5. Make a Great Playlist. Sometimes I run with music, and sometimes I prefer to focus meditative/flow running. (I will write about that in another post). A great playlist can definitely motivate and get me moving. 

You can find my Half Marathon Playlist Here. The first song I heard during that race was Radioactive by Imagine Dragons, and the last song I heard was Work Bit** by Britney Spears and I still get that same energy I had during the race when those songs come on. 

What's on your playlist? I asked this question on Facebook recently and was able to update my playlist to include a lot of new songs to keep me moving!

What Techniques do you use to Get Motivated? Let me know in the comments below or you can find me on Facebook, Instagram or Twitter!

We Left Vacation with More than a Tan!

Jump Away Jiggle and 800 Meter Repeat Workout for Speed, Strength, and Endurance

Hi Everyone!

My workout from last night is posted below. This is a great fat burning, and toning workout to improve muscular strength, endurance, and speed. 

This series of exercises utilizes compound moves for a full body workout. Keeping the rest time in between each exercise short also increases the calorie burn  and VO2 max benefits of this workout. 

I paired this with an 800 meter repeat workout. I completed my run in 800 meter (half mile) increments. I chose a challenging pace, and ran this on the treadmill. It can also be completed outside. If your local high school or college has a standard sized (400 meter) track that would be two loops around the track. 

I ran six 800s, with short rest breaks in between each half mile. I kept my rest breaks in between each interval to about 1:30 to 2 minutes. When you are first starting with this type of workout you should keep the rest breaks equal to the running time. For example, if you run an 800 in 4 minutes, rest for 4 minutes before the next one. As your cardiovascular system progresses you will be able to decrease the amount of rest time in between intervals. It is important to select a pace that is challenging to you. I followed my run with a walk to cool down. 

My workout breakdown was as follows. Remember, if you try this workout select an appropriate pace for you. Also, be sure to warm up! (.5 Miles=800 Meters)

1. .5 Miles: 3:02 Minutes (Treadmill speed 10, Incline 1)

Break

2. .5 Miles: 3:15 Minutes (Speed 9.5)

Break

3. .5 Miles: 3:07 Minutes (Speed 9.6)

Break

4. .5 Miles: 3:00 Minutes (Speed: 10.1)

Break

5. .5 Miles: 2:58 Minutes (Speed: 10.1)

Break

6. .5 Miles: 2:56 Minutes (Speed 10.2)

Total Distance: 3 Miles

Total Run Time: 18 Minutes, 18 Seconds

I find that I always have more energy as the run progresses so I picked up the pace a little bit. The first mile or so of a run is the hardest for me, as my body warms up and transitions into running mode. Jesse tells me that is the sign of a true distance runner. :) 

I hope you guys enjoy the workout!

Melissa

Beginner: 10 reps, 30 second interval
Intermediate: 15 reps, 45 seconds,
Advanced: 20 reps, 60 seconds

1. Mountain Climbers (timed)
2. Lunge Jump
3. 3-Way Frogger
4. Squat Jump
5. Spiderman Push-ups
6. Lunging Side Kick
7. Plank Reach Stretch
8. Ninja Jump
9. Knee Drop Plank
10. Knee Tap

Repeat 1-3X

Pre and Post Run Workout for Muscular Balance

Hi Everyone,

Tonight I filmed a pre-and post-running workout. You can do this workout on it's own repeating it 1-3X, or you can do this before and after a cardio workout. (Don't want to run? There are other options. Check out the Cardio section of my blog.)

It's important to warm up your muscles before you engage in cardio. Core strength is imperative to maintaining correct posture during running and exercise. These exercises will engage the muscles needed in running, and will work all of the major muscles of the core. 

Sweaty Post-Run

Jesse and I did a 6.75 mile run outside tonight. We went at a an easy pace. My inner thighs and my tush were still a bit sore from Friday's workout: Shape Your Body. Maybe it should have been called the Shape Your Booty workout. Running helped ease and loosen up my muscles, and they are feeling much better. 

This is a snap shot of my run tonight. Miles 3 and 4 were uphill. Mile 4 was VERY steep uphill. 

I will be back with a new workout tomorrow. I hope you all have a great night!
Melissa

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps
*For timed exercises, maximum reps during each 60 second interval. 

1. Runners Lunge
2. Bicycle*
3. Side Crunch (right)*
4. Side Crunch (left)*
5. Reverse Crunch*
6. Butt Kicks*
7. High Knees*
8. Lunge Kick (right)
9. Lunge Kick (left)
10. Leg Swings

Three Keys to a Successful Running Program

By Ed Shephard

If you want to begin running and keep running, then you need to get off to a good start.  If you get off to a good start, it’s more likely that your experience will be enjoyable and injury free, rather than frustrating and injury filled.  If you have a good first month, you’ll find that you are motivated to continue running.  Three keys to starting and sustaining a running program are:  being patient, getting adequate rest & recovery, and practicing moderation.

Patience is one of the most important attributes any runner, novice or veteran, can possess.  You need to remember that you didn’t get out of shape in one day and you won’t get back in shape in one day.   Even after you have been running for a while, you’ll need to remind yourself that improvement will come from maintaining a consistent level of running. Getting caught in cycles of overtraining, injury, and time off is no way to either improve or enjoy running. 

To maintain a consistent level of running that will keep you injury free and and experiencing steady improvement, you’ll need to allow your body to get adequate rest and recovery between runs.  Improvement comes from repeated cycles of training and recovery, not just the training.  Think of training as pushing down on a diving board and rest & recovery letting the board spring up.  Too much training, without rest, is like continually push the diving board down without ever letting it spring back up.  Eventually, the board breaks(you get hurt). The biggest mistake runners make is trying to do too much too soon, or making big increases in mileage that their bodies aren’t ready to handle. You need to remember that your body’s cardiovascular system will adapt to training more rapidly than your muscles, ligaments, tendons, and bones.

This difference in how quickly different parts of your body adapt to running can lead to issues with your legs.  Your recent increases in training might not be tiring you out and you might not even notice anything with your legs until things like shin splints, tendonitis, or stress fractures suddenly appear. In the long run (no pun intended) you will be healthier and more likely to still be running, if you error on the side of doing too little rather than too much running.  This is particularly true when you are beginning to run, or are returning to running after a long break.  It is much wiser to do one less mile, go a little slower, or take a day off than risk getting hurt.  The cost of losing an extended period of time to injury will be much greater than the benefit from squeezing in some running that you should have skipped. 

Every runner is unique and every runner must exercise good judgement in answering three questions about their training: how far, how fast, and how often.  The answers to these questions depend upon your current level of fitness and how your body responds to training.  The toughest part of starting and maintaining a running program is making it through the first month. By being patient, getting adequate rest & recovery, and training at a moderate, but consistent level will make it much more likely that you’ll have a good experience with running and be on your way to becoming a lifelong runner. 

Ed Shepherd finishing the DC Marathon

About Ed Shephard:

Ed "Shep" Shephard is an accomplished runner and Cross Country/Track Coach. Shep was inducted into Westminster's Athletic Hall of Fame for his accomplishments in Cross Country and Track including setting records in the 1500, 5000 and 10,000-meter runs. 

Shep has a passion for running, and has coached many runners to successful running careers in high school and beyond. He has coached multiple cross country runners and track athletes, from sprinters to jumpers, to the top 10 at States. 

Shep has successfully competed in races of all distances and is a fountain of knowledge in all things running related. He was the first coach Jesse Bender ever ran for, and they continue to run together. He is the person the Benders turn to for running advice. 

Running for Beginners

Hi Everyone! 

It is time for a new year, and for many of us that means starting new challenges and embracing new fitness goals. 

If one of your fitness goals involves starting a running program this article is for you!

Getting started with running can seem intimidating, but you can do it. The beautiful thing about running is that it doesn't take long to see improvement. Still not sure? Check out my article Running Made Me Cry...How I Became a Runner.

If you are brand new to running the first step is to build your endurance. This can be done by alternating walking and running. If you are already able to run continuously for 20 minutes you can skip ahead to Beginner Running Series 2. 

Beginner Running Series 1: Each Workout can be repeated 3-4X per week. Non-Running Days can be used as rest, walking, or cross training days. Get a minimum of 2 days of total rest per week.

Workout Week 1: 
Walk 2 minutes, Run 1 minute. Repeat this sequence 7 times for a total time of 21 minutes.  (3-4X this week)

Workout Week 2: 
Walk 1.5 Minutes, Run 1.5 Minutes. Repeat 7 times for a total of 21 minutes. (3-4X this week)

Workout Week 3:
Walk 1 Minute, Run 2 Minutes. Repeat 7 times for a total of 21 minutes. (3-4X this week)

Workout Week 4: 
Walk 1 Minute, Run 5 Minutes. Repeat 4 times for a total of 24 minutes. (2-3X this week)
Walk 5 Minutes, Run 10 Minutes, Walk 5 Minutes. Total Time: 20 Minutes. (1X this week)

Workout Week 5: 
Walk 1 Minute, Run 10 Minutes. Repeat 2 times for a total of 22 minutes. (repeat 2X this week)
Walk 1 Minute, Run 5 Minutes. Repeat 4 times for a total of 24 minutes. (1X this week)
Walk 3 Minutes, Run 15 Minutes, Walk 3 Minutes. Total Time: 21 Minutes. (1-2X this week)

Workout Week 6: 
Walk 3 Minutes, Run 15 Minutes, Walk 3 Minutes. Total Time: 21 Minutes. (repeat 2-3X this week)
Brisk 5 Minute Walk, Run 20 Minutes, 5 Minute Cool Down. Total Time: 30 Minutes.

It is important to note when running you should be moving at a pace that you can maintain a conversation at. When you are just starting a program you don't need to include speed work or sprinting. This will come later when you are ready for a new challenge. 

Beginner Running Series 2: 
At anytime during this series you can modify the routine by selecting a workout from one of the previous weeks to decrease the intensity and allow your body proper recovery time if you are experiencing increased fatigue or difficulty completing the workouts.

Workout Week 1: 
Brisk 5 Minute Walk, Run 20 Minutes, 5 Minute Cool Down. Total Time: 30 Minutes. (3-4X this week)

Workout Week 2: 
Brisk 5 Minute Walk, Run 25 Minutes, 5 Minute Cool Down. Total Time: 35 Minutes. (3-4X this week)

Workout Week 3: 
Brisk 5 Minute Walk, Run 30 Minutes, 5 Minute Cool Down. Total Time: 40 Minutes. (3-4X this week)

Workout Week 4: 
Brisk 5 Minute Walk, Run 25 Minutes, 5 Minute Cool Down. Total Time: 35 Minutes (1-2X)
Run 3 Miles or 30 Minutes. (1-2X)

Workout Week 5:
-Run 3 Miles or 30 Minutes. (1-2X)
-Brisk 5 Minute Walk, Run 20 Minutes, 5 Minute Cool Down. Total Time: 30 Minutes (1-2X)
-Run 3.5 Miles or 35 Minutes

Workout Week 6:

-Run 3 Miles or 30 Minutes. (Repeat 2X this week)
-Brisk 5 Minute Walk, Run 20 Minutes, 5 Minute Cool Down. Total Time: 30 Minutes (1X)
-Run 4 Miles or 40 Minutes

*You are now ready for a new challenge! How about signing up for a 5K?