BEGINNING A RUNNING PROGRAM

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BEGINNING A RUNNING PROGRAM
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Why Run?

• Optimal benefits in minimum time
• No skills necessary
• Meeting the challenge is gratifying
• Find joy in increased endurance
• No special equipment needed
• Can do it anywhere/anytime
• Oprah runs! P Diddy runs!

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The Benefits of Running?

• Improved cardiorespiratory functioning
• Reduced risk of chronic disease
• Better control of body fat/body weight
• Improved immune function
• Improved psychological well-being
• Economical and efficient form of exercise
• Social camaraderie

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Principles of Physical Training

• Adaptation to Stress
• Specificity
• Progressive Overload
• Reversibility
• Individual Differences
• Law of Diminishing Returns

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Getting Started

• Get an OK from your Physician
• Shoes
• Clothing
• Goals and Expectations
• Where
• When
• With whom
• Commitment

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Running Prescription

• Frequency 3 days per week
• Duration 30 minutes
• Intensity Heart Rate (HR), Perceived Exertion
  (RPE)

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You Must Walk Before You Can Run

• Make an appointment with yourself. Set an hour
  aside devoted to your exercise.
  
• Begin walking - briskly.
• If you run out of breath - slow down.
• Continue three to five days a week until you can
  walk at a fast pace for at least 30 minutes
  continuously.
  
• At this point it is time to begin a slow jog for
  short periods.

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30 Minute Workout

• 30 minute workout with walking for the first 10
  minutes and the last 5 minutes.
  
• During the middle 15 minutes of the workout, you
  are free to jog or run--as long as you do so
  easily and do not push yourself. Jog for 30
  seconds, walk until you are recovered, jog 30
  seconds again
• Gradually do 45/30 (45 seconds jogging, 30
  seconds walking), then 60/30, then 75/30, or
  60/15.

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Avoiding Injury

• Stretch most days, even non-run days
• Progress gradually
• Cross Train
• Listen to your body
• Avoid overuse
• Include recovery time

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Tips

• When jogging you should be able to hold a relaxed
  conversation with a companion. If you become
  breathless, SLOW DOWN or begin walking again,
  you're running too fast. This isn't a race.
• Find a local running club and join it. They often
  have races and training runs for runners of all
  levels. Many have regular meetings and programs
  to aid runners and, most of all, you will meet
  others runners.
• www.greenvilletrackclub.com
• Have fun!

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Running Websites

• www.americanrunning.org
• www.runnersworld.com
• www.halhigdon.com
• www.gbtc.org
• www.nyrrc.org
• www.furman.edu/FIRST

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CONSISTENCY IS THEKEY TO SUCCESS
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Next FIRST Lecture Training for a 5K

• Furman 5K -- April 17th