The Running Plan & Installment #1 of Jennifer's Running Tips

The Plan
Mondays - Cross-train, Walk or Rest
Tuesdays - Run (my "C" group started at 1 mile and a 2 min running/1 min walking ratio) - 1 Mile
Wednesdays - Cross-train, Walk or Rest
Thursdays - Run - 1 Mile
Fridays - Rest
Saturdays - 1 Mile
Sundays - 60 Min Walk or Rest

The way to take this and translate it for the next "X" number of weeks that you want to work on your running is to add the total mileage up for the week and multiply by 10-15%. So since we did 3 miles the first week, we'd go (3*1.10)=3.3 Miles the 2nd week.

As far as how to tell what ratio of running/walking you should start at, you should only go until JUST BEFORE you feel like you have to stop running. So if I'm about to DIE at 7 minutes, that tells me I'm not ready for a 7:1 ratio yet. Start wherever you are comfortable and don't up the percentage of your ratio by more than 5% per week (a 2:1, you'd be running 67% of the time, 3:1 would be 75% of the time, etc.). You may need to stick to one ratio for a couple of weeks before you start to feel like you could do that ratio easily for the full run. At that point, you know that it's time to move on to another challenge. More than anything, you're training your muscles and your brain to realize that what you're doing isn't meant to harm your body. I've only been sore a handful of times during this whole training process.


Jennifer's Running Tips
We've been getting some great e-mails from the certified trainer that's working with the NCRC Women's Beginner Running Program, so I thought I would post them in here to pass along the great info! Here are general rules for the dos and don'ts of running!

We’re all familiar with the saying “No pain, no gain.” While it is true that you need to push beyond your current limits to gain any effects in training, at no time should you feel pain. Discomfort is good, PAIN IS BAD. When you stress your body beyond your usual routine, as in starting a running program, you should feel some discomfort of aches, muscle soreness, and stiffness. The discomfort is a result of your body trying to deal with the new stress and adapt.
You can reduce the discomfort of muscle soreness and stiffness by:

• Engaging in aerobic exercise at least every 48 hours- Do anything to get your heart pumping and body temperature elevated to flush out your muscles.

• Gently stretching for at least 10 minutes after aerobic exercise.

• Get a massage -Both professional and self massage have been shown to reduce soreness (Runner’s World has an online article about self massage at www.runnersworld.com. Search for self massage)

The adaptation process takes some time. After 4-6 weeks of consistent training your circulatory system will start to adapt and your heart will be more efficient at pumping blood through your body (your doctor may also note your lower, healthier blood pressure and heart rate). However, it takes much longer for your bones and connective tissue to adapt. Because your body needs some time to adapt remember the rule of “too” to avoid an injury that could sideline you for months—DON’T RUN TOO MUCH, TOO SOON, TOO FAST. A good rule is to increase your mileage no more than 10% a week. Don’t worry about running fast yet, either.

Steps to proactive injury prevention and treatment

• Expect to get injured. If you are aware, you will be able to detect injuries in the making.

• Keep a first aid kit. You should have several paper cups with water frozen in them for ice massage, ice cubes and zip lock bags for ice packs and an elastic bandage for wrapping the ice packs against the injury. To avoid frostbite only use water ice for cold packs.

• "Nuke" injuries in the making. Immediately ice after running any spot that "feels" funny. Ice massage with paper cup popsicles or wrap with an ice ba g for 10-20 minutes then allow area to warm. Repeat several times a day if possible until there are no more symptoms. Rest the injury a day or two.

• Admit that getting well is more important than training. Keep injuries from progressing beyond a pain that you notice only after running, or a discomfort/tightness (but no pain) during run. At those levels, a little rest and treatment can prevent lots of time off later.

• Admit that injuries are caused. They are not an "act of God". If you want a long term fix for your problem, you must identify and treat the cause, not just the symptoms.

• Use Anti-inflammatories only for inflammation not to kill pain. Most anti-inflammatories are also pain killers. If you are using anti-inflammatories you should not be doing it and continuing to exercise. This is dangerous since they will mask the pain, possibly leading to more severe injury.

• Don't be afraid to seek professional advice. Some doctors actually know what they are doing and can help you get back to the sport quickly. If your doctor is not interested in seeking the cause and returning you to running as soon as possible, get another doctor.

• Use caution coming back. If you have had your training interrupted for 10 days it will take you 10 days to come back. Don't try to get from zero to your previous level of training any sooner than the amount of time you were off. Plan a gradual increase from zero to your previous training level and stick with the plan.

For further information: http://www.teamoregon.com/publication/online/injuries.html