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Your First Week – How to Begin and Continue

Your First Week – How to Begin and Continue

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Womens Complete Guide.qxd



26.11.2010



13:10 Uhr



Seite 85



Venues: home, work, kid’s activity area…

The easier it is to get out the door, the more likely you will exercise.

The most common venues are the following:

1. In your neighborhood, before the rest of the family has

awakened

2. At noon, from your worksite

3. After work before other family members have arrived—or with

friends or family members

4. After dinner—with other family members (not recommended if

you have trouble sleeping)

5. When you are waiting for someone. Soccer moms run around the

practice field, for example.



A caffeine boost?

To get the central nervous system ready for exercise, many

exercisers have a cup of coffee, tea, or diet drink, about an hour

before. If your blood sugar level is low due to any reason (especially

in the afternoon), eat about half of an energy bar or 100-200

calories of a sports drink—especially one that has about 20%

protein—about 25-30 min before the start of the walk/run. If you

have problems with caffeine, don’t use it.



Your stride: whether walking or running

Keep your feet low to the ground, lightly touching—as in a

“shuffle”. Don’t lift your knees. In general, make it easy on yourself.

You want to get into a groove when moving forward so that you

don’t feel the muscles, feet, joints. This means that everything is

working together within a range of motion for which you are

designed. Slow and gentle running in short segments, produces few,

if any, aches and pains. Long strides, however, will increase the

chance of injury. For the first two months I recommend a pace that

is so easy that you don’t huff and puff even at the end.



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The first run

1. Put on a comfortable pair of running shoes

2. Put on light, comfortable clothes—see “clothing thermometer” in

this book



Note:



Clothes don’t have to be designed for exercise—just

comfortable



3. Walk for 5 minutes at a very slow pace to warm the muscles up

gently

4. If the legs are moving comfortably and naturally, move into the

next segment which includes some running segments.

5. During each running segment, get into a smooth motion that

feels very comfortable to you.

6. Do this for 5-10 minutes—no more (Beginning runners will

alternate 5-10 seconds of running with 60 seconds of walking)

7. Walk slowly for 5-10 minutes as a “warm-down”.

8. There are watches that can be programmed to beep at the

beginning and end of a run segment. You can see some of these

at www.JeffGalloway.com



Warm-up

By walking for 5 minutes, very slowly, you will gently move the

tendons and ligaments through the necessary range of motion. At

the same time, you’ll send blood into the muscles, as you get the

heart, lungs, circulation system ready for gentle exertion. Your

nerve system can get into “synch” when you have at least 5

minutes of easy movement as a warm-up. If you need more minutes

of slow walking, continue doing so.



What? No stretching?

That’s right. I see no reason to stretch before a run, unless you have

some unusual problem that has been helped by stretching. The Iliotibial band injury is one of these exceptions. I believe, after working

with over 200,000 exercisers through the years that stretching

causes many injuries, with no benefits for most.



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Breathing—no huffing and puffing

Don’t let the level of exertion get to the point that you must huff

and puff. You want to be able to talk or sing, as you do your

exercise. This is called the “talk test”.



Warm down

Just walk easily for 5-10 minutes. It is important that you keep

moving the legs slowly after the walk/run. Don’t ever go right into

the shower after a vigorous walk, and don’t stand around

immediately after exertion either. Standing after a workout can be

very stressful on your heart.



The day after

The next day, after your first workout, take the day off from

exercise. After a few weeks you will have the option to take a short

walk on these “easy days” but let’s work on recovery at the

beginning.



The second run

Two days after your first run, it’s your “workout day” again. As long

as you have recovered quickly from the first day, repeat the same

routine as the first time, but extend the length by 3-5 minutes. If

you haven’t fully recovered, walk very slowly the whole time—and

keep your stride very short and gentle.



Alternate

Continue to run about every other day, with a day off between. As

long as the legs and body are recovering, you could continue

increasing the middle segment by an additional 3-5 minutes on

each session until the total reaches 30 minutes—see the schedule

that follows this chapter. The warm up and warm down periods can

stay the same.



Regularity

….is extremely important during the first 8 weeks. On a very busy

day, if it is your walk/run day, get in at least a 5-minute session.



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Even this short exercise period will help to maintain most of the

adaptations. Naturally it is better to do more than this, but 5

minutes is better than zero. If you wait 3 days between runs, you

start to lose the adaptations, and your body complains a bit longer

into each session. Getting into a habit is the most helpful way to

make it past 3 weeks—a major stepping stone to fitness success.



Reward yourself!

After you have finished your first week of three sessions,

congratulate yourself with a special exercise outfit, meal, trip to a

scenic walk area, etc. Remember that rewards can be very powerful.

Congratulations! You’re on your way!



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# 13

Training Programs

for Beginning Runners

If you can settle into your running habit during the next three

weeks—only 9 sessions—you have about an 80% chance of

continuing to run for 6 months, according to my experience. The

members of the “six month club” tend to continue as life-long

exercisers. Here are some tips for your 21 day mission:

• Find a place in your schedule when you are very likely to have

time to exercise. For most people this means getting up 30

minutes early. Go to bed 30 minutes early. But even if you don’t,

you should be fine with 30 minutes less sleep. The overwhelming

response from exercisers I’ve worked with, who’ve initially said

they couldn’t live without those 30 minutes (but gave it a try),

is…..they really had no problem. The vitality you gain from your

gentle exercise session will energize the rest of your day.



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• Get your spouse, significant other, friends, co-workers, etc., to be

your support team. Promise that if you get through the next 3

weeks having done each of the runs (only 9 of them), that you

will have a party for them, picnic, whatever. Pick supportive

people who will email you, and will reinforce your exercise

during and after the training.

• Have a friend or three who you can call, in case you have a low

motivation day. Just the voice on the phone can usually get you

out the door. Of course it is always better to have a positive and

enthusiastic person in this role.

• It is best to also have a back-up time to run. The usual times for

this are at noon or after work.

• While commuter traffic is high, get in your workout: some get to

work very early, and others run immediately after work.

• If necessary, you can break up your running time into several

segments: morning, lunch hour, after dinner.

Remember, no huffing and puffing!

WEEK 2

Mission: You are continuing to increase distance. On Sunday, pick

a scenic place for your run. This week, during the second section,

run for 5-15 seconds, then walk 1-2 minutes.

Mon

Tue

15-18 min Off



Wed

Thurs

17-19 min Off



Fri

Sat

19-21min off



Sun

21-23 min



WEEK 3

Mission: You’re really making progress now—getting up near the

half-hour mark! On Saturday, ask some friends to go with you for

the warm up and warm down—and have a picnic afterward. You’ve

made it 3 weeks. Keep going, you have an easy week coming. The

running segments can increase to 10-20 seconds of running,

followed by 1-2 minutes of walking.

Mon Tue

Off

23-28min



90



Wed

off



JEFF & BARBARA GALLOWAY



Thurs

25-27min



Fri

off



Sat

28-30 min



Sun

off



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WEEK 4

Mission: Rest a bit. This is an easier week, to make sure the body

catches up. You have earned this. Run for the same run-walk ratio

as in week 3.

Mon

Tue

20-22 min off



Wed

20 min



Thurs

off



Fri

25 min



Sat

off



Sun

22 min



You will do this! Just focus on each day, and make the little

adjustments that you need to make. While you are doing your runs,

you can plan your success party. If you pick the right people, you

may have some converts and companions who will join you in your

mission and start running with you!

“You’ve made it through the toughest part of the program, you

only need to maintain momentum, now.”

This program is designed for those who’ve finished the program for

the first few weeks, listed above, and are ready to continue. This is

a run-walk-run ™ program and you will gradually introduce your

body to the running motion. If the amount of running is too much

for you, drop back to a schedule that feels comfortable until you are

ready to move on.

We will start adding a cadence drill each week after the first few

weeks. You can move this drill to any day, but just try get it in. More

than any other activity, cadence drills improve your running

efficiency and ease of running, while you teach yourself to run faster.

This is not a workout that “hurts”. In fact, most runners say that the

cadence segments infuse energy into a run—mentally and physically.

Cadence drill [on the Wednesdays designated by a *CD]

1. Warm up the usual way

2. After about 5-10 minutes, start your drill

3. Time yourself for 30 seconds and just count how many times

your left foot touches. If you feel more comfortable with 10 or

20 seconds, just count for a segment of that amount.



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4. Walk for 1-2 minutes and repeat, increasing the count by 1 or 2.

5. Repeat this 2-6 more times, attempting to increase by 1-2 on each

6. You are focusing on getting more counts. Don’t try to run faster,

but a slight increase might be the natural result

7. After the cadence drill, just finish out the time assigned for that day

8. Whatever time segment you choose (10, 15, or 20 seconds), stay

with that amount



Run-Walk-Run ™ Training Program: Weeks 5-26

Mon



92



Tue



Wed



Thurs



Fri



Sat



Sun



Week 5—run 10-14 seconds/walk 1-2 minutes

20 min

walk 22 min 20 min

walk 22 min off

Run-Walk

Run-Walk



23 min

22 min

Run-Walk Walk



Week 6—-run 10-14 seconds/walk 1-2 minutes

22 min

walk 23 min 22 min

walk 23 min off

Run-Walk

Run-Walk



26 min

23 min

Run Walk Walk



Week 7—run 10-14 seconds/walk 1-2 minutes

16 min

walk 18 min 16 min

walk 18 min off

Run-Walk

Run-walk



20 min

20 min

Run-Walk Walk



Week 8—run 12-16 seconds/walk 1-2 min

24 min

walk 24 min 24 min

walk 24 min off

Run-Walk

Run-Walk



29 min

24 min

Run-Walk Walk



Week 9—run 12-16 seconds/walk 1-2 min

25 min

walk 25 min 25 min

walk 25 min off

Run-Walk

Run-Walk



32 min

25 min

Run-Walk Walk



Week 10—run 12-16 seconds/walk 60-90 seconds

20 min

walk 20 min 20 min

walk 20 min off

Run-Walk

Run-Walk



24 min

20 min

Run-Walk Walk



Week 11—run 14-18 seconds/walk 60-90sec

26 min

walk 26 min 26 min

walk 26 min off

Run-Walk

Run-Walk



34 min

26 min

Run-Walk Walk



Week 12—run 14-18 seconds/walk 60-90 sec

27 min

walk 27 min 27 min

walk 27 min off

Run-Walk

Run-Walk



36 min

27 min

Run-Walk Walk



JEFF & BARBARA GALLOWAY



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Week 13—run 14-18 seconds/walk 55-90 seconds

20 min

walk 20 min 20 min

walk 20 min off

Run-Walk

Run-Walk

Week 14—run 16-18 seconds/walk 55-80 sec

28 min

walk 28 min 28 min

walk 28 min off

*CD

Run-Walk

Run-Walk

Week 15—run 16-18 seconds/walk 50-80 sec

29 min

walk 29 min 29 min* walk 29 min off

*CD

Run-Walk

Run-Walk

Week 16—run 16-18 seconds/walk 50-75 sec

20 min

alk 20 min

22 min* walk 20 min off

*CD

Run-Walk

Run-Walk

Week 17—run 18-20 seconds/walk 45-75 sec

30 min

walk 30 min 30 min

walk 30 min off

*CD

Run-Walk

Run-Walk

Week 18—run 18-20 seconds/walk 45-70 sec

30 min

walk 30 min 30 min

walk 30 min off

*CD

Run-Walk

Run-Walk

Week 19—run 18-20 seconds/walk 40-70 sec

20 min

walk 20 min 22 min

walk 20 min off

*CD

Run-Walk

Run-Walk

Week 20—run 20-22 seconds/walk 40-65 sec

30 min

walk 30 min 30 min

walk 30 min off

*CD

Run-Walk

Run-Walk

Week 21—run 20-22 seconds/walk 35-65 sec

30 min

walk 30 min 30 min

walk 30 min off

*CD

Run-Walk

Run-Walk



29 min

20 min

Run-Walk Walk



38 min



28 min



Run-Walk Walk



40 min



29 min



Run-Walk Walk



31 min



20 min



Run-Walk Walk



42 min



30 min



Run-Walk Walk



44 min



30 min



Run-Walk Walk



33 min



20 min



Run-Walk Walk



46 min



30 min



Run-Walk Walk



48 min



30 min



Run-Walk Walk



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Week 22—run 20-22 seconds/walk 35-60 sec

22 min

walk 22 min 22 min

walk 22 min off

*CD

Run-Walk

Run-Walk

Week 23—run 22-24 seconds/walk 30-60 sec

30 min

walk 30 min 30 min

walk 30 min off

*CD

Run-Walk

Run-Walk

Week 24—run 22-24 seconds/walk 30-60 sec

30 min

walk 30 min 30 min

walk 30 min off

*CD

Run-Walk

Run-Walk

Week 25—run 22-24 seconds/walk 25-60 sec

22 min

walk 22 min 22 min

walk 22 min off

*CD

Run-Walk

Run-Walk

Week 26—run 24-26 seconds/walk 25-60 sec

30 min

walk 30 min 30 min

walk 30 min off

*CD

Run-Walk

Run-Walk



Note:



94



35 min



22 min



Run-Walk Walk



50 min



30 min



Run-Walk Walk



52 min



30 min



Run-Walk Walk



37 min



22 min



Run-Walk Walk



54 min



30 min



Run-Walk Walk



continue after this point, alternating week # 25 and Week # 26



JEFF & BARBARA GALLOWAY



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26.11.2010



13:10 Uhr



Seite 95



Fat Burning Program (weeks 5-26)

The time spent walking increases significantly in this program, so

keep the pace very slow. The idea is to keep from huffing and

puffing as you increase the distance covered. You can break up your

exercise into two sessions if you wish, with the exception of the

long run on the weekend—which should be done in one continuous

workout. See the fat burning chapter for more details on how

additional miles of easy exercise promotes fat burning.

Mon



Tue



Wed



Thursday



Fri



Sat



Sun



Week 5—run 10-12 seconds/walk 1-2 minutes

30 min

walk 35 min 30 min

walk 35 min off

Run-Walk

Run-Walk



33 min

30min

Run-Walk Walk



Week 6—-run 10-12 seconds/walk 1-2 minutes

33 min

walk 35 min 32 min

walk 35 min off

Run-Walk

Run-Walk



36 min

33 min

Run Walk Walk



Week 7—run 10-12 seconds/walk 1-2 minutes

23 min

walk 25 min 23 min

walk 25 min off

Run-Walk

Run-walk



30 min

25 min

Run-Walk Walk



Week 8—run 12-14 seconds/walk 1-2 min

33 min

walk 38 min 33 min

walk 38 min off

Run-Walk

Run-Walk



40 min

30 min

Run-Walk Walk



Week 9—run 12-14 seconds/walk 1-2 min

33 min

walk 38 min 33 min

walk 38 min off

Run-Walk

Run-Walk



43 min

30 min

Run-Walk Walk



Week 10—run 12-14 seconds/walk 1-2 min

23 min

walk 25 min 23 min

walk 30 min off

Run-Walk

Run-Walk



33 min

25 min

Run-Walk Walk



Week 11—run 14-16 seconds/walk 1-2 min

35 min

walk 40 min 35 min

walk 40 min off

Run-Walk

Run-Walk



46 min

32 min

Run-Walk Walk



Week 12—run 14-16 seconds/walk 1-2 min

35 min

walk 40 min 35 min

walk 40 min off

Run-Walk

Run-Walk



49 min

32 min

Run-Walk Walk



WOMEN’S COMPLETE GUIDE TO RUNNING



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