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Blog

Running for your goal

Posted on March 31, 2014 at 3:45 PM



As we complete our first “50 MILE March” and get ready for “April Trainerz bring May Bangerz”, it's important that you start thinking of running as a tool to reach your ultimate fitness goal. Just as in exercise classes and resistance training your running schedule, duration, speed, and incline should be tweaked in order to provide the physical transformation or increased endurance results you’re looking for.


What is your goal?


Just Run?


Have you been doing great with your walking, but want to build the endurance to actually run?


You Should:


Alternate your speed between walking and running. Start with walking and slowly adding intervals of jogging until you are able to jog for your desired duration or distance.


Example Run: Duration 36 minutes


Warm Up 3:00

2.5mph

Power Walk 2:15

3.5-4.0mph

Jog/Run 0:45

5.5-6.0mph

Repeat to 33:00 (10 Times)

Cool Down 3:00

3.0pmh


Every other run subtract 0:15 from your powerwalk and add it to your run until you are running 3 miles in 10 minutes…You are now a runner so take your runs wherever you want!


Run a marathon?


Rather it's a 3 or 5k, half or whole marathon you need to work towards endurance and speed conditioning.


You will want to alternate between slower/longer runs to increase your endurance and strength training to increase your speed.  Your run schedule is going to depend upon the distance of your event and should include lower body strength training at least 3 times per week.  For training assistance please contact us a www.phytgurl.com!

 


Shed fat?


Running is well known for its effects on fat loss and developing the lean look. There are two ways in which you can accomplish this.

1. Longer/slower runs, the longer you run the more calories you burn, the more fat you lose.

2. Interval training in which you alternate between sprinting and jogging. This is the most effective in torching calories by boosting your metabolism.


Example Run: Duration 36 minutes


Warm Up 3:00

3.5mph

Jogging 0:30

5.5mph

Sprint 0:45

7.0pmh

Repeat to 33:00 (24 Cycles)

Cool Down 3:00

4.0pmh


Have fun, play with your cycle times to tease muscles and burn more calories!


Tone/Build Muscle?


Inclined training will do. Going uphill will provides some resistance training as you run. Think doing a small squat with every step plus leaning into the incline forces you to engage your core giving you an abdominal workout at the same time.


If outside run hills/stairs, For indoor runs use the hill or random setting on your treadmill.  For assistance with training for hill and stair runs contact us at www.phytgurl.com!


You can combine any of these running styles to accomplish multiple goals. I want to lose fat as well as build my bum and thigh muscles, so I alternate between 6.5mph on random inclines most days; then no incline and alternating speeds between 6.0 and 7.5mph (intervals) on other days.


Stronger legs will help you run longer and faster; therefore adopting a lower body resistance training program will be instrumental in your running success. Our Personal Training program can help you with a strength training program designed specifically for you!


Remember I am the everyday woman's trainer.  These recommendations are something to work towards as you Find Your PHYT!!!

 

Categories: OPTIMAL HEALTH

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