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.

 

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