Walk for 5 minutes, Run/Walk for 20 minutes, Walk another 5 minutes. Now remember, I like to warm up a little more after the first 5 minutes of walking. So you may want to stop and stretch your sides a bit, try some jumping jacks and air squats, just to get things moving a little more before you start moving a little more (running). Do this routine 3 days a week and don't forget to walk for 30 minutes the other 2 days.
Aren't you proud of what you've accomplished? You're doing great...keep it up! One of my favorite verses in the Bible simply says "I can do all things through Christ who strengthens me." I found (find) myself repeating this verse so many times when I run. It's true, though. God has given me strength to accomplish things I never thought I'd be able to accomplish...including running. Next time you run, think about it as you feel the cooling breeze on a hot day or the misting rain that's keeping the bugs away....and thank God for these little things.
Now let's move on a bit and talk more about strength training. This is such an important aspect of good running; I don't want us to forget to incorporate strength training into our weekly routine. You're probably thinking, "My week is full, when am I supposed to add strength training?" Don't forget there's 7 days in the week, not just 5, or you can also do your strength training on your walking days. "The science behind strength training for runners is simple. Stronger muscles mean your body will find running at a steady pace easier." You can keep it simple, but well-rounded, without setting foot in a health club or gym. So here's some ideas to get you started:
Dumbbells are very effective at isolating muscle groups, and they're versatile enough to allow you to work just about every muscle in your body. The push press is an exercise to train your core and upper body to channel more power into your running stride. Stand with your feet shoulder-width apart, holding the dumbbells in front of your shoulders, palms facing out. Sit down into a half-squat position, then immediately stand up with an explosive extension of the hips and knees. Finish the movement by pressing the weights overhead. Try repeating this 10 times.
Kettlebells have large handles that make them awkward to lift. "This forces you to establish an offcentered weight and work more muscles than you would with dumbbells." I like vinyl-coated kettlebells because they're eaiser on my floors. The one-arm swing is a great way to strengthen weak hamstrings. Start by squatting with your butt back and knees bent, holding the kettlebell between your feet with one hand. While looking straight ahead, swing the weight back between your legs like your hiking a football. Then swing it out in front of you while standing up and pushing your hips forward, bringing the kettlebell up to shoulder height. Finsh the move by letting the weight swing back between your legs. Try this move 10 times with each arm.
"If you're strength training for the first time, err on the side of caution when selecting weights for a new exercise. If you complete your reps and could do two more, the weight is too light. If you can't complete the reps in good form, it's too heavy. Strength training requires the same sort of structure you give your weekly miles. You should plan steady increases to your lifting just like you'd plot increasing mileage over a month."
I'll post some more exercises to try with your kettlebells and dumbbells next week. By the way, if you've never tried (or heard of "kettlebells") they're great and you can find them at Dick's, Target, and maybe even Wal-Mart, or order them online. Don't forget to start small.
Whatever you do, get out and get moving! Have fun!
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