YES!!!! Rest day!!!
today is just a day for resting.
Most new runners often got this wrong. Rest is an essential part of your training or fitness schedule. Your body needs to recover from the workouts you've been doing.
More is definitely not better when it comes to running. You should be able to take care of your body and not over train it. Over training it will only end up in fatigue or you might even hurt yourself.
Sunday, October 5, 2008
Saturday, October 4, 2008
12 Week Walk/Run Program
The 12 week walk / run program is ideal for beginners.
On the safe side, be sure to talk to your doctor before starting any fitness plan.
This is a great tool which serves as a road map. I also use this as a motivational tool. I have print out of this plan then I stick a star for every workout schedule I finishes. Also, I have reward system that is based on this plan.
Hope you'll love it. By the way, the picture seems small. To view the program/plan properly, you can either RIGHT CLICK and open in new window or tab, or download it. It gives you a larger view of the plan that you can easily print.
On the safe side, be sure to talk to your doctor before starting any fitness plan.
This is a great tool which serves as a road map. I also use this as a motivational tool. I have print out of this plan then I stick a star for every workout schedule I finishes. Also, I have reward system that is based on this plan.
Hope you'll love it. By the way, the picture seems small. To view the program/plan properly, you can either RIGHT CLICK and open in new window or tab, or download it. It gives you a larger view of the plan that you can easily print.
Day 6
The walk to run program for beginners assignment for day 6 is to WALK 5mins, RUN 1min, total 17mins, then WALK 5mins. I had plenty of energy during the run, so it was a pretty easy run. I do get good days and bad day. Fortunately, today is a good day. And please don't loose sight of your plan during bad days. Most often than not, you'll be much happier you stick with your plan during those bad days.
Friday, October 3, 2008
Day 5
A walking schedule is good for newbies like me. Because it doesn't require much of you. sometimes i just get overwhelmed when you have to train hard everyday.
for day 5, i walked around the city with my sunglasses. Yup, the sun is up right now. After few weeks of rain, it's nice to see the sun once again.
for day 5, i walked around the city with my sunglasses. Yup, the sun is up right now. After few weeks of rain, it's nice to see the sun once again.
Thursday, October 2, 2008
Day 4
4th day of the beginner's walk to run program.
Today I did the 5min walk, 1 min run for 17 minutes, and 5min cool down. To beat boredom I did include punches while running. It was quite good actually. At first I'm afraid that I would fall on the treadmill by extending some jabs but I didn't. I actually like it. In the beginning, I tried punching slowly, but when I increased my punching speed things got easier. I believe I was breathing more but I didn't noticed the time. Time went buy faster.
To avoid boredom, try incorporating other activities such as punching something or do the weight training exercise like dumbell curl. You can try this even without the dumbell. Just exert pressure when you contract those muscles. It's like having a make believe dumbell. Specially for newbies like me using a treadmill because you may not be able to immediately control slow down the speed if your holding a dumbell.
Today I did the 5min walk, 1 min run for 17 minutes, and 5min cool down. To beat boredom I did include punches while running. It was quite good actually. At first I'm afraid that I would fall on the treadmill by extending some jabs but I didn't. I actually like it. In the beginning, I tried punching slowly, but when I increased my punching speed things got easier. I believe I was breathing more but I didn't noticed the time. Time went buy faster.
To avoid boredom, try incorporating other activities such as punching something or do the weight training exercise like dumbell curl. You can try this even without the dumbell. Just exert pressure when you contract those muscles. It's like having a make believe dumbell. Specially for newbies like me using a treadmill because you may not be able to immediately control slow down the speed if your holding a dumbell.
Day 3
It's a walking plan for day 3. I walked for 15 mins at a various pace. It' really nice cause I was sort of stressed prior to my work out. But thanks to the podcast I was listening to, I somehow understand what I was feeling and why I was acting in certain way.
Yeah, I'm really greatful for my ipod specially during workout sessions. Basically, I have these different compilations of audiobboks,songs, and podcast. There was even a time that I was so entertained from an audiobook that I extended my running time for an hour. Right now, I'm particularly looking for Haruki Murakami's new book, "What I talk about when I talk about running".
Well, that's all folks.
Yeah, I'm really greatful for my ipod specially during workout sessions. Basically, I have these different compilations of audiobboks,songs, and podcast. There was even a time that I was so entertained from an audiobook that I extended my running time for an hour. Right now, I'm particularly looking for Haruki Murakami's new book, "What I talk about when I talk about running".
Well, that's all folks.
Day 2
I finished my run at around 10pm. I'm not so much a morning runner cause I really don't have the ability to wake up in the morning. I did tried running in the morning. Maybe its just me but I don't have the energy in the morning. When I tried it, I ran slower and fewer distance. But I really want to change that.Cause when you tend to put running as the last thing you do in a day, certain things happen. Unexpected stuff can just come up and you end up not running. Plus, after I ran I usually can't get to sleep. And its frustrating.
Anyway, I'm so happy today. You see I used my new shoes.Yup new shoes, since I'm such a so noob runner, I like the motivation of new shoes. The plan for today is to walk for 5 mins and run for 1 min alternately until I reach 17 min, then walk for 5 mins again. So I did 3 sets of walk 5mins and run 1min then 5 min cool down.
By the way I'll be posting my saved run from Nike so that you'll know that I'm not just creating things. I'm not the kind of blogger who just copy or re-write an article. I'm a true person, not an imaginary blogger.
Well, I really do wish that I reach my goal and hopefully record everything about it. So that one day I can look back and say that it is possible.
Anyway, I'm so happy today. You see I used my new shoes.Yup new shoes, since I'm such a so noob runner, I like the motivation of new shoes. The plan for today is to walk for 5 mins and run for 1 min alternately until I reach 17 min, then walk for 5 mins again. So I did 3 sets of walk 5mins and run 1min then 5 min cool down.
By the way I'll be posting my saved run from Nike so that you'll know that I'm not just creating things. I'm not the kind of blogger who just copy or re-write an article. I'm a true person, not an imaginary blogger.
Well, I really do wish that I reach my goal and hopefully record everything about it. So that one day I can look back and say that it is possible.
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