O.K we are now at the six week mark which means I get to start exercising!!!! I'm very excited to get moving. I have a running partner and some spandex shorts and I'm ready to get out the door!
(Spandex is the best invention ever for holding in all the jiggle)
Although I began my pregnancy a pretty good runner (I could run 5km in 21minutes)...I am going to start from scratch. My body needs time to ease into the program and since I'm quite competitive this run/walk program will force me to take it slow.
The important thing in the beginning is to focus on technique. Proper technique will help prevent future injuries as I progressively increase the miles.
My running technique is as follows:
1)Quick pace of around 90 strides/mins. That means for every 30 secs my left foot hits the ground 41-42 times. This is easy to check with a watch. The quick turnover means I will keep my feet underneath me more, and not step out too long.
2) I want to strike on my forefoot ( the fatty pad of my feet). If you don't know what I mean...run barefoot on the floor and see where you land. you will automatically land on your forefoot. Trust me. This type of landing offers the lowest impact on your knees.
3) relax your shoulders. and keep arms around 90 degrees. Try not to twist while running. think of your arms moving forward and back. lead with your elbos....kind of like a train but not as circular
4) relax your jaw...and breath naturally. Don't force it.
5) keep a nice bend in your knee.
Perhaps I'll try to take a pic. of myself running later on so you get a better idea.
So here is the next six. weeks. I will start with a run/walk program.
Example 6(1:2) = repeat 6 times (run one minute: walk two minutes)
Run comfortably, checking posture and strides. Once we master the technique and after the six weeks are up and I can run a comfortable 25 minutes, then I will introduce speed work and intervals.
In a 10 week program I am going to start at week 4 (because I find this easy)
Tuesday,Thursday,Saturday,Sunday REST
Monday,Wednesday,Friday RUN
(Just run three times a week and make sure you rest the day after. pick whatever day suits you best)
Week Run 1 Run 2 Run3 Total Run time Total time
4 7(2:1) 7(2:1) 7(2:1) 14 minutes 21 minutes
5 4(4:1) 4(4:1) 4(4:1) 16 20
6 3(6:1) 3(6:1) 3(6:1) 18 21
7 3(7:1) 3(7:1) 3(7:1) 21 24
8 3(8:1) 3(8:1) 3(8:1) 24 27
9 2(12:2) 2(12:2) 2(12:2) 24 26
10 1(25) 1(25) 1(25)
ADDED TO THE PROGRAM.....
Biking in between running days. Half an hour (approx 10km). This helped strengthen my leg muscles to help my knee.
So I ran 3 days, biked 3 days, rested one day.
Please keep in mind my total work out every day was about .5 hour.
2 comments:
I just want to publicly commend you for starting slowly again. I know so many women who were athletes before they had babies and they don't wait 6 weeks to let their bodies heal and they jump right in where they left off and end up doing too much too soon. I think you're so smart to take it slowly at first and, really, you'll be back to completely running in a month and a half, which isn't long at all, but you're body will thank you for the patience you're showing. You're a real inspiration!
That is a great beginners program Alyson! I was running a 5k in 28 mins, so I was a bit slower. But hey! I was running! I cannot WAIT to run!!
Keep up the good work!
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