Sending a gigantic THANK YOU to all who made this summer's Summer Strider program a huge success!!! Until I see you again next May, have a fantastic fall, a wonderful winter, and a spectacular spring!
Happy Striding!
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Sunday, August 27, 2017
Monday, August 14, 2017
You Don't Have to Be Fast....you just have to do it!
Back in my army days, I was a fast runner. Who knows if it was my younger age or just having the motivation of a drill sergeant, but either way, I was running 6ish minute miles. After dealing with plantar fasciities for a decade, I had long packed away my running shoes and never given it another thought until I started my first "Summer Striders" program. I did running/walking intervals and realized that my formerly 6is minute miles were more like 12-15 min miles. I started questioning whether there was any value to running especially since I was so slow. If we are being honest, I have a ton of friends who can walk faster than I was typically running. But after talking with many professional runners and doing a lot of research, I realized that the speed of running has little to do with the health (physical and mental) benefits of running.
Want to learn more? Click HERE to check out an article from Women's Running Magazine. It's just about getting out there and taking the steps!
Want to learn more? Click HERE to check out an article from Women's Running Magazine. It's just about getting out there and taking the steps!
Monday, August 7, 2017
Do I Really Need a Training Plan?
No, BUT.....there are MANY benefits to using one.
First, let's start with WHAT IS A TRAINING PLAN?
A training plan is a written schedule of what you should be doing either everyday of the week or during your walk/run training sessions. Training plans are strategic schedules that help the walker/runner to safely prepare for an event such as a 5K, but they can also be used to help the walker/runner increase the distance s/he goes and/or to help the walker/runner to get faster.
Second, WHY IS USING A TRAINING PLAN A GOOD IDEA?
Training plans are great tools/resources because they often are created by certified coaches who have broken up the distance or time goal over a number of weeks to help a walker/runner get from where they currently are (i.e. a 15 minute mile or 1.5 miles) to where they want to go (i.e. a 12 minute mile or to do a 5K). The big reason to use a training plan is that the increase in physical effort (i.e. faster or further) is spread out over a number of weeks to help the walker/runner safely adapt to the new physical demands and thus reducing the chance of getting hurt.
Next, SHOULD I USE A TRAINING PLAN IF I'M NOT DOING A RACE?
YES definitely! Training plans are not just for elite athletes looking to run in the Olympics :) I'm a big fan of the recreational walker/runner using a training plan for a couple of reasons. First, it acts like a personal coach and removes the guess work of "how far should I go today" or "how fast should I do it". You simply look at the date on the training plan and that's what you do (of course, you modify the distance and intensity if needed because of things such as illness or weather). Second, the gentle increase in time and distance over time and the differences in sessions during the week (hills, speed, intervals, slow, etc) help prevent your body from becoming acclimated. Your body needs to constantly be challenged...to have things changed up. If you are always walking the same pace for the same distance, you are not getting the most out of your exercise because your body is conditioned to it. Using a plan as a guide will help keep your body guessing and help you to get the most out of every workout session.
Lastly, IS THERE ANYTHING ELSE I SHOULD KNOW ABOUT USING A TRAINING PLAN?
YES! One size does not fit all! Although there countless numbers of plans created by "experts", it's advisable to pick the one that works for you and modify it as you may need. One good example is a training plan for a half marathon. Most half marathon training plans have the runner only run up to 10 miles prior to the event, but I found in my training that I needed the experience to give me confidence of running 11, 12, and 13 miles a couple of times prior to the event. Other examples of ways to modify training plans may be to increase a 3 times a week plan to 4 times a week or to decrease a 5 times a week plan down to 4 times a week. Altering a training plan is not difficult, but there are people who are happy to help you (myself, 3 Rivers Running Company staff, etc).
I mention all of this because there is a very nice walking (or it can be adapted to running) training plan from Mayo Clinic that is 12 weeks long. Click HERE to check it out. It just might be the "thing" to help keep you motivated as Striders wraps up in the next few weeks and the busy fall season begins.
First, let's start with WHAT IS A TRAINING PLAN?
A training plan is a written schedule of what you should be doing either everyday of the week or during your walk/run training sessions. Training plans are strategic schedules that help the walker/runner to safely prepare for an event such as a 5K, but they can also be used to help the walker/runner increase the distance s/he goes and/or to help the walker/runner to get faster.
Second, WHY IS USING A TRAINING PLAN A GOOD IDEA?
Training plans are great tools/resources because they often are created by certified coaches who have broken up the distance or time goal over a number of weeks to help a walker/runner get from where they currently are (i.e. a 15 minute mile or 1.5 miles) to where they want to go (i.e. a 12 minute mile or to do a 5K). The big reason to use a training plan is that the increase in physical effort (i.e. faster or further) is spread out over a number of weeks to help the walker/runner safely adapt to the new physical demands and thus reducing the chance of getting hurt.
Next, SHOULD I USE A TRAINING PLAN IF I'M NOT DOING A RACE?
YES definitely! Training plans are not just for elite athletes looking to run in the Olympics :) I'm a big fan of the recreational walker/runner using a training plan for a couple of reasons. First, it acts like a personal coach and removes the guess work of "how far should I go today" or "how fast should I do it". You simply look at the date on the training plan and that's what you do (of course, you modify the distance and intensity if needed because of things such as illness or weather). Second, the gentle increase in time and distance over time and the differences in sessions during the week (hills, speed, intervals, slow, etc) help prevent your body from becoming acclimated. Your body needs to constantly be challenged...to have things changed up. If you are always walking the same pace for the same distance, you are not getting the most out of your exercise because your body is conditioned to it. Using a plan as a guide will help keep your body guessing and help you to get the most out of every workout session.
Lastly, IS THERE ANYTHING ELSE I SHOULD KNOW ABOUT USING A TRAINING PLAN?
YES! One size does not fit all! Although there countless numbers of plans created by "experts", it's advisable to pick the one that works for you and modify it as you may need. One good example is a training plan for a half marathon. Most half marathon training plans have the runner only run up to 10 miles prior to the event, but I found in my training that I needed the experience to give me confidence of running 11, 12, and 13 miles a couple of times prior to the event. Other examples of ways to modify training plans may be to increase a 3 times a week plan to 4 times a week or to decrease a 5 times a week plan down to 4 times a week. Altering a training plan is not difficult, but there are people who are happy to help you (myself, 3 Rivers Running Company staff, etc).
I mention all of this because there is a very nice walking (or it can be adapted to running) training plan from Mayo Clinic that is 12 weeks long. Click HERE to check it out. It just might be the "thing" to help keep you motivated as Striders wraps up in the next few weeks and the busy fall season begins.
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