ActivAthlete

Shaun Alvarez

Showing all posts tagged "Daily Running"

Why run?

Basically, because I want (need) to work out. Walking just gets too boring after a while. Running is harder but much more fun.


I was never the athletic type in my life. I was the kid that avoided running in school. I even avoided running in the army, strolling along the path during officer’s course, while the other cadet’s were running along.


I guess the Internet made me start running. Reading about fitness, running came up repeatedly. People seemed addicted. I really wanted to give it a try, but wasn’t sure where to start. Then I found the Couch to 5K running program. Well, couch potato I was, so I had a good starting point! I decided to give it a try, skeptic as I was.


It was like a miracle. Gradually, week by week, I managed to complete the plan. Two and a half months later, I did it – I ran my first 5K (actually, a bit longer). For real runners, it may sound funny – it’s only five kilometers (or three miles). For a couch potato like me it was nothing short of a miracle.


It did come at a cost though – during the last month of the program, I had to end each run with elevated feet and ice packs on my knees. I gave myself some recovery time afterwards. It lasted a bit longer than anticipated… then we traveled, and then I just got lazy, and here I am less than a year later, having to start the running all over again…


I’ve decided to go at it at a slower pace this time around, to try and minimize the risk of injury. Instead of taking nine weeks to finish this, I am taking 18, repeating each week’s program for another week. Hopefully, this will let my body adjust more gradually and protect my knees.


Posted on January 18th, 2016

Get Started Running

Going for a run doesn't have to include sprinting and panting. "People get into a running program and get too aggressive and lose out on the benefits." You should be able to carry a conversation while running and you should go out on alternating days. On days off, go for a brisk walk. Cross-training builds endurance and adds variety.

To start, follow this program:

Before each run, stretch your hamstrings, lower back, quads and calf muscles.
Take a brisk walk to warm up the muscles and do some light jogging.
Reverse the sequence at the end of your run.

Week 1: On three days of the week: Run for one minute, then walk briskly for one minute. Repeat the sequence six times.
Week 2: On three days of the week: Run for two minutes, then walk briskly for one minute. Repeat the sequence six times.
Weeks 3 to 10: On three days of the week: Continue to add one minute of running each week, so that by Week 10 you are running for 10 minutes, briskly walking for one minute and repeating the sequence six times.

Now mix things up. Turn one of your sessions into a long run by adding an extra 10-minute run/one-minute walk combination. But, if you'd like to keep your long run at an hour, run for 20 minutes cut out the walking on the other two days and increase the duration of these runs by 10 per cent each week, to 30 minutes. Use one of the two shorter-run days to improve your cardio by running at your anaerobic threshold (85 to 90 per cent of your maximum heart rate) and the other day as a recovery run by taking it slow and by taking in some hills.

You should see a huge improvement in your overall fitness after four to eight weeks. But don't step on the scale. Exercise builds muscle, which weighs more than fat.

Posted on January 9th, 2016