For new runners

-

- Advertisment -spot_img

My wife’s hometown Dumaguete was not simply voted the Best Retirement Place in the Philippines and in the world; this City of Gentle People was also recently recognized as the country’s Sports Tourism Hub.

Here in this University Town teeming with thousands of students, one has a choice of which sport is appropriate to him/her. There’s badminton, volleyball, football, tennis, softball, sepak takraw, dragon boat, track and field, marathon, triathlon, etc.

Most of these sporting fields attract younger individuals who have the physique to be competitive because one will need to be strong, agile, and have the stamina and endurance to compete with a team.

What about the rest of us who just want to engage in sports to be fit? You don’t need to show off any of that six-pack abs or to be muscular.

A foot race can be doable for those who do regular exercises, or who consistently take brisk walks, or those weekend warriors who engage in extreme activities like mountain climbing. As long as you can take part in a local 5-kilometer or 10-kilometer fun run, it doesn’t matter whether you are in the middle of the pack, or at the back with the walkers.

For many, these distances turn out to be more achievable/more realistic goals than a 42-kilometer marathon, or a swim-bike-run competition.

However, even for short fun run distances, the outcome may not be fun at all without proper training.

When I was working at the Broadway YMCA in New York, I trained a class for beginner runners using a program that I designed with their needs in mind. It was a progressive eight-week program that fits well in an individual’s busy schedule and lifestyle. Upon completion of the program, the students were asked if they would like to sign up for a 5K race as a test of their newly-found fitness. Everyone in that first group of beginners’ class finished the race happy.

It was such a success story that some asked if they could join the classes again. So I added another program for the returnees, and continued to attract more students.

Some of them I eventually coached to the next level, and who evolved to become full marathoners or triathletes.

I would like now to share my program here for those who want to start or have been thinking of someday running a 5K.

Choose three days of the week that you would devote to training. In between those three days, you could take 30 to 40-minute walks. Devote two days for total rest.

For example, if you choose to train Tuesday, Thursday, and Saturday, you take 40 -minute walks on Wednesday and Friday, and get a complete rest on Sunday and Monday.

When you start to jog, always start slow, and gradually pick up the pace until you find a rhythm without huffing and puffing your breath. Jog nice and slow, counting 2 strides breath-in, and 2 strides breath- out. If you feel like you are running out of breath, slow down, or walk until you recover.

Week 1
Warm up by walking for 5 minutes then do some light stretches.

Do the workout:
Day 1. 2 minute jog, 3 minute walk. Repeat 7x.

Day 2. 2 minute jog, 2 minute walk. Repeat 8x

Day 3. 3 minute jog, 2 minute walk. Repeat 7x

Cool down by walking for 5 minutes then do some stretches, holding 15-20 seconds each muscle: hamstrings (back of the upper leg), quadriceps (front thigh), and calves (back of the lower leg).

Now where’s the rest of program, you may ask? This is a weekly program so it will be noted here in the next seven consecutive weeks. I encourage anyone, young or old, to follow.

___________________________________

Author’s email: [email protected]

Latest news

City budget is dead  — Dgte Council

    Perdices resigns as Finance Committee chair “The Motion raised by Councilor Baldado for the approval of the 2025 annual...

Comelec to put LGUs  in ‘yellow’ alert

    Majority of the cities and municipalities in Negros Oriental are likely to be placed under ‘yellow’ category for the...

Who wins?

    The City Council’s Friday special session was meant to be about one matter: approving the 2025 annual budget of...

Canlaon completes P12M infra

    despite eruption The local government of Canlaon City turned over this week more than P12 million worth of infrastructure projects...
- Advertisement -spot_imgspot_img

Coop budgets P9M for CSR

    The Perpetual Help Community Cooperative, Inc. has lined up projects this year for its community development program in Negros...

PNP augments force for May polls

    The first batch of augmentation force from the Philippine National Police that will assist in disaster response, and perform...

Must read

City budget is dead  — Dgte Council

    Perdices resigns as Finance Committee chair “The Motion raised by...

Comelec to put LGUs  in ‘yellow’ alert

    Majority of the cities and municipalities in Negros Oriental...
- Advertisement -spot_imgspot_img

You might also likeRELATED
Recommended to you