Beginner running program

Do you want to start running but don't know where to start?  Over the years, I can't tell you how many people say, "Wow, I would love to run but just don't know how to start".  So this program is for you folks!  The hardest part is starting, but the easiest part is sticking with something that works!  You will feel great, have more energy, sleep much better and even be able to move better and with more of a fitness purpose.  The bootcamp workouts can be found on my blog and I will be posting a new one in the next day or so. 

Here is my 4-week beginner routine:

Week #1:

1)      Brisk five-minute warmup walk or 5 full rounds of sun salutations. Then alternate 60 seconds of jogging and 90 seconds of walking—6 times through each, for a total of 20 minutes.  1-3 days a week

2)      Sprint (or run where you’re out of breath and can’t talk) for 20 seconds, walk for 40 seconds for 6-10 rounds.  Should take about 10-12 minutes to complete but works awesome! 1-2 days a week

3)      Bootcamp workout or Ab workout (see previous blog posts)— optional 1-2 days a week but nice to change it up.

Week #2:

1)      Brisk five-minute warmup walk or 5 full rounds of sun salutations or core workout. Then alternate 90 seconds of jogging and two minutes of walking—6 times through each, for a total of 20 minutes. 1-3 days a week.

2)      Sprint (or run where you’re out of breath and can’t talk) for 30 seconds, walk for 30 seconds for 6-10 rounds.  Should take about 8-12 minutes to complete 1-2 days a week.

3)      Bootcamp or Abs (optional 1-2 days a week)

Week #3:

1)      Brisk five-minute warmup walk or sun salutations, then do two repetitions of the following: 1-3 days a week.

• Jog 200 yards (or 90 seconds)
• Walk 200 yards (or 90 seconds)
• Jog 400 yards (or 3 minutes)
• Walk 400 yards (or three minutes)

2)      Longer run…2 miles jogging straight through.  ~20 minutes to complete with no walking. 1-3 days a week.

3)      Bootcamp or Abs (optional 1-2 days)

Week #4:

1)      Brisk five-minute warmup walk or sun salutations/core workout, then do two repetitions of the following: 1-3 days a week.

• Jog 1/4 mile (or 3 minutes)
• Walk 1/8 mile (or 90 seconds)
• Jog 1/2 mile (or 5 minutes)
• Walk 1/4 mile (or 2-1/2 minutes)
• Jog 1/4 mile (or 3 minutes)
• Walk 1/8 mile (or 90 seconds)
• Jog 1/2 mile (or 5 minutes)

2)      Long run option of 2-3 miles (or 20-30 minutes), no walking. 1 day a week.

3)      One block on, one block off run.  Run fast for 1 block, slow for the next block…if you’re in town.  Repeat for 15-20 minutes. 1-2 days a week.

4)      Bootcamp or Abs…1-2 days a week.

The Snack Jar

Snacks are sometimes wonderful, sometimes sinful.  If your snack percentage leans toward sinful most of the time, please consider the following diversion as a solution :)  I have made a snack jar for a few clients (and myself!) and it seems to work in those times when you just need a little motivation to step away from the chocolate chips, potato chips, etc....

My 'Snack' Jar includes inspiring quotes, loving thoughts from loved ones or friends, short workouts, or alternative snack ideas.  Put on colorful or fun paper (great for those scrapbooking scrap sheets!), place in a mason jar then put in the spot that holds your most craved snack items.  Grab from that 'Snack Jar' next time you get a craving :)

30-Minute Low-Impact Workout

There are many benefits of low and no-impact workouts including:  Increased flexibility, reduction (and in some cases elimination) of joint pain, increased strength and cardiovascular fitness. 

Here is a quick, yet very effective, no-impact workout to throw into your routine. This workout starts with five (5) rounds of Sun Salutations to warm up your heart, mind, and body.  I am not a yoga instructor but I had a little help from my sister, whom is an exceptional yoga instructor in California, for my Sun Salutation sequence.  After the warm up, the workout will take you through two (2) rounds of low impact exercises, so have a timer or watch handy for this one.  Then you can move into a short but sweet abdominal routine.  30-minutes....great workout!

The 30-Minute Low Impact Workout:

 

Warm Up:  5 rounds of sun salutations (~6 minutes)

IMAGE: http://vinyasayogasystem.posterous.com/sun-salutations

• Inhale reaching to the sky, arms high
• Exhale, to forward fold, head hangs arms rest on the ground, or on your legs
•  Inhale, half way, keeping finger tips on ground or shins
• Exhale step back into lunge, dropping the knee.
• Inhale, step the other leg back into plank
• Exhale down to chaturanga and inhale up into cobra
• Exhale down into downward dog (hips high, heels pulled down toward the mat)
• Breath
• Inhale, bringing one leg back up into a lunge. Exhale.
• Inhale, bringing the other leg up into a forward fold.  Exhale.
• Inhale bringing the arms up and overhead.
• Exhale down into prayer pose
• Repeat the sequence

Workout:  2-Minute Stations (2 Rounds = 18 Minutes total)

IMAGE: http://www.gymboss.com/?src=IAP

**Alternate through each exercise in the station, for 2-minutes total (set your timer for 2 minutes and rest for 30 seconds in between each station).  Repeat 2-3 times though.  Move as fast as you safely can to get as many reps as possible.  This is an interval training workout.

Station #1 (2-Minutes) 
 A) 10-Inch Worms (start in plank position, walk your feet up to your hands then walk your hands back out to plank.  Repeat 10 times)
B) 10-Squat hold (squat down (knees behind the tips of your toes!) and hold for 10 count.  Rise up and repeat)

       Rest for 30-seconds

 

Station #2 
A) 20-Bicycle Crunches
B) 20-Bridge Booty Dips (lie on your back, move into bridge position and dip your booty down to just above the ground, then push through your heels to lift your booty back up to bridge.  And repeat.

       Rest for 30-second

Station #3 
A)10-Superman (on your stomach, lift hand and feet off of the ground.  Then lower and repeat)
B)10-Tricep dips 

Station #4 
A) 20 Reverse Leg Lifts (on all fours, lift your leg straight back and up.  Repeat 10 times, then switch legs for 10 more)

        B) 10-Push Ups (any variety....on your knees, on your toes, hands shoulder width, or close together)

       Rest for 30-seconds and repeat. 

      ABS:

     A) 30 flutter kicks (in a V-sit, extend your legs and do 30 flutter kicks)
      B) 10 Rounds of Walking Plank (in plank position, walk sideways to the left 2 times, then to the right 2 times.  Repeat this for 10 rounds.

      C) 30-Heels to the Heavens (lying on your back, extend your feet up and lift your pelvis off of the ground, using your lower abs (not momentum).  Repeat 30 times 

And Stretch....those that stretch are 22% stronger than those that don't!!  Stretch your major muscle groups after each workout.

 

A

Popsicles Aren't Just For The Kids.....

Our Colorado springtime weather has been pretty warm already!  My kiddos are burning through my homemade popsicles each day and I've recently had to become pretty creative with making some new flavors.  With that, I was thinking of making some for my husband and I to have on the back deck for an afternoon snack.  And here is my latest creation:

Coconut Coffee Popsicles

-1 cup of fresh, but iced, coffee (dark roast, organic coffee is great but any variety will do just fine)
-2 cups plain coconut milk* (you can use vanilla coconut milk too, just cut down on the maple syrup)
-1 Tbsp pure maple syrup
-1/2 tsp. cinnamon
Option: 1-2 tsp. unsweetened cocoa powder for a chocolate mocha twist
*Almond milk works well too (plain or vanilla...both are great!)

Put everything in a blender & mix, then pour into popsicle molds!  Makes ~6-8 popsicles depending on your mold size.  Wait for about 8-12 hours until they are fully frozen. 

HANDY NOTE:  This mixture (minus the 1 c. of coffee) makes a really good coffee creamer!!  Mix all of the ingredient together and I reuse an old coffee creamer bottle for storage in our fridge.  We stopped buying coffee creamer a while back and now just make this for the week.  It tastes better, is MUCH healthier, and saves us a bit of money, too. 

Interval Training on the Track

In honor of the Boston Marathon today (April 16th)...I wanted to post a workout that is strictly running.  It is similar to the HIIT workout I posted a few weeks ago, however it's geared more toward the endurance athlete (5k, 10k, 1/2-Marathon or full Marathon).  I have included a beginner, intermediate and advanced/elite workout format.  This workout will challenge you to keep your pace.  Right when your brain says 'You Can't', make your body say, 'I Will!' 

I did this workout this AM and it was perfect for a shorter mileage day, and the speed felt great.  I have a marathon in less than 3 weeks so I am moving toward decreasing the volume and increasing the intensity for these last few weeks...after months of high mileage! 

http://www.examiner.com/running-in-baltimore/speed-workout-two-mile-time-trial

Find a track and get your shoes on!  This one will make you sweat!

Interval Track Workout

WARM UP:  2 mile run.  If you are a beginner, you can do a 1 mile warm up, but just make sure you're sweating and your legs have adjusted to running.

WORKOUT:
4 x 800m runs (1 minute rest between 800's...more if you're just beginning) 
Pace for 800's--Beginners: 8 minutes/mile+; Intermediate: 7 minute/mile range; Advanced 6:20's or faster.

4 x 400m runs (30 second rest between 400's...more if you're just beginning)
Pace for 400's--Beginners: 8 minutes/mile+; Intermediate: 6:40-5:50 minute/mile range; Advanced 5:50's or faster.

2 MINUTE REST

2 x 800m runs (1 minute rest between 800's...more if you're just beginning) 
Pace for 800's--Beginners: 8 minutes/mile+; Intermediate: 7 minute/mile range; Advanced 6:20's or faster.


2 x 400m runs (30 second rest between 400's...more if you're just beginning)
Pace for 400's--Beginners: 8 minutes/mile+; Intermediate: 6:40-5:50 minute/mile range; Advanced 5:50's or faster.

Cool Down (1/2 to 2 miles, depending on your level of fitness)

DONE!

Alternatively, this type of interval training can be done in a gym, pool, rowing machine, or even for an outdoor (or indoor) climber.  If you choose to do an interval workout that doesn't involve running, please reduce the distance accordingly.  Time is another good way to do non-traditional intervals.  The average person does an 800m run in ~3 to 5.5 minutes.  If you have additional questions about non-traditional intervals, please feel free to contact me personally.   

Total Body Workout....In 20 Minutes!

I had the privilege of providing some of the teachers at our neighborhood school with a workout yesterday!  It was a great experience and I wanted to post a modified version of the workout we did.  It's a good beginner workout but can be modified to an intermediate or even advanced level.  It's a great 'time crunch' workout as it's a solid 20 minutes, works every major muscle group and gives you a bit of cardio too!

On busy days, sometimes we just need to get a workout in.  And I always try to remember...a 5, 10 or 20 minute workout is better than a zero minute workout!  Quality, not quantity.

Items needed for this workout:
-Jump Rope (not necessary, but nice to have)
-2, 3, or 5 lb free weights OR resistance bands

The 20-Minute Full Body Workout 

Warm Up:1-Minute Jog in Place (or High Knees)

Circuit: 30 seconds for each exercise—Three times through (1-Minute rest between sets )

Reverse Lunge

1) Push Ups (any variation) OR Push Up, Push Off (alternating sides)
2) Reverse Lunges
3) Jump Rope
4) Tricep extension (overhead) OR dips
5) Squats (narrow or wide stance) OR Squat Jumps
6) Skaters
7) Plank OR Plank Tuck Jumps
8) Squat to lateral leg raise
9) Lateral Arm Raise then lower.  Bicep curl then lower.  Repeat.

Side Plank Position

Abs:

1) Side Plank (both sides hold for 30 seconds)
2) Superman (10 total)
3) Climb your leg (10 on each side)
4) Stacked leg crunch (lying down, stack one foot on top of the other, then switch after 20)
5) Mason Twist (30 total)

Stretch:

1) Cobra Pose (or 1/2 Cobra)
2) Child's Pose
3) Forward Bend

BOOT-CAMP ABS

Swimsuits.  Yep, I said it.  It’s that time of year where you’re either just getting into last years’ model, or looking to buy a new one.  So, now you have your motivation!  And motivation like that had better be put to good use….after all, opportunity and motivation go hand in hand.  Use it or lose it….but I choose both.  Use it to lose your winter figure and gain your summer, sporty figure. 

Image:http://www.womenshealthmag.com/fitness/get-rock-solid-abs

Abdominal workouts are a big player in the swimsuit game.  Here is a pretty intense abdominal workout (and you can easily modify these to make each exercise harder or easier, to your liking).  But keep in mind, your ideal ab workout gets you outside of your comfort zone.  Painful…yes, but too painful is not a good thing.  Don’t overdo it…don’t underdo it.  Find your balance and this workout will provide you with swimsuit ready results. 

Boot Camp Abs

Warm Up:

60 second jump rope

30 second rest

120 second jump rope

30 second rest

60 second jumping jacks

You’re warm.

Workout:

Plank Tuck Jumps:  Start in a standard plank position (not on your elbows, up on your hands).  Jump your feet up to your hands then quickly back to plank.  This is one rep.  Repeat for 6-10 reps (Beginner); 8-12 reps (Intermediate), 10-15 reps (Advanced).  Do this 2-3 times.

Flutter Kick V-Sit: Start in a standard V-Sit position.  Start your flutter kicks and do 50 flutters with your feet.  

Reverse Flutter Kick: Start on your stomach.  Lift your arms and feet off of the ground in a Superman position.  Flutter your feet while extending your arms straight out.  Do 50 flutters with your feet.

Downward Dog Reverse Crunch:  Start in the downward dog position.  Extend and lift your right foot off of the ground as high as you can.  Then bring your knee to your chest and return your right leg to the extended and lifted position.  That is 1 rep.  Repeat 5-8 times (beginner); 8-10 (intermediate); 10-15 (advanced).  Then switch and do the left foot. Do this 2-3 times, each time you can bring your knee farther up to your chest, or cross over to opposite elbow to work your obliques.

Mason Twists: Start in a V-sit position, but bend your knees to a 90-deg angle.  Clasp your hands together rotate from side to side.  Try to gently hit your hands on the ground each time you rotate.  1 rep = rotating to both sides.  Do 2 sets of 50 reps.

Push-Up & Side Plank Rotation:  Start in a plank position.  Do a push-up, and then rotate body into a side plank with your top hand extended up toward the ceiling or sky.  Shoulders and hips stacked, balancing on left palm and side of left foot. Extend right arm up.  Then bring your top arm underneath your rib cage and extend as far as you can while keeping balanced.  Lift your arm back up and move back into push up position.  Repeat the entire sequence, on each side, for 6-8 reps beginner; 8-12 reps intermediate, 10-15 reps advanced.  Do this 2-3 times.

**Note:  You can use a weight for these, too.  I use a 5-7lb weight…but I would recommend starting with 2-3 lbs to get your form nailed down first.  If you use a weight, make sure to be aware of your back and keep your abs engaged to prevent injury.  If you have a bad back, weight is not recommended. 

Tolasana:  Get two yoga blocks, if available, or use the floor.  Place blocks a bit more than hip width apart and sit in between them.  Place your palms firmly on the blocks and slowly lift your body off of the ground.  Pull your legs up toward your chest and hold.  Breath!  Hold for 10-20 seconds then release.  Repeat this 2-3 times.  For an advanced modification, straighten your legs and hold them at a 90 degree angle for 10-20 seconds.  

Chaturanga Mountain Climbers:  Start in plank position and move to Chaturanga.  Immediately begin mountain climbers.  Bring your knees up, laterally (there isn’t enough space between you and the floor to bring your knees up to your chest).  Do as many as you can while remaining in chaturanga and one rep. is both sides.  Do 3-5 for beginners; 5-10 intermediate; 10-15 advanced.  Note: These are tough.  If you need to do standard mountain climbers, that’s ok.  

Sit-Up, Side-Chop:  This is a standard sit-up.  Knees bent or legs extended, hands clasp together.  Do a regular sit up, but aim for one leg with your hands.  Repeat this, alternating sides for 30 reps (1 rep is completing both sides).  Repeat this 2-3 times.

**Note:  You can use a weight for these, too.  I use a 5 lb. weight in each hand…but I would recommend starting with 2-3 lbs to get your form nailed down first.  If you use a weight, make sure to be aware of your back and keep your abs engaged to prevent injury.  If you have a bad back, weight is not recommended. 

Cool Down:

Cobra (or Half-Cobra) Pose

Childs Pose

Hold each pose and breath.  Repeat as many times as needed (I usually need 3-4 rounds to get completely stretched out and relaxed afterward)