Wednesday, November 6, 2013

Running for 30 Minutes

Tonight's dinner was yummy and healthy.


I followed my meal plan, but I didn't follow my exercise plan. My workout goal for the month is to run/walk 5 miles a week. So far, I have 1.5 miles down. I'll catch up before the end of the week. My head wasn't in it tonight, so I took a break.

Even though I didn't run tonight, I did read about running. I love reading articles at www.runnersworld.com. Tonight, I spent some time reading about how to prepare yourself to run for 30 minutes. I've done this once before, when I ran for 2 miles straight. That was the one and only time, though. I'd like to work up to being able to do that frequently. Lately, my mind has been wanting to hold me back from even completing a mile without stopping.

Below is some of the information found from this article: http://www.runnersworld.com/the-starting-line/how-run-nonstop-30-minutes-or-finish-5k

"Here are some tips to keep in mind as you prepare to run for 30 minutes.
Find your place. Map out a few safe, scenic, flat, traffic-free routes that you can cover in various weather conditions and times of day. Or try a track at a local school, where the terrain is flat and free of cars, and the distance is measured. Many schools’ tracks are open to the public when they’re not in use. Not ready to venture outside? Find a gym nearby with treadmills and hours that fit your schedule.
Pace yourself. When you first start out, the trick is to be consistent enough that you’re building strength and endurance, yet slow enough that you don’t get hurt. In order to do that, you’re going to need to do all of your training at an easy pace. Get into a rhythm that feels like you could maintain it forever. It should feel comfortable and conversational. “A lot of runners try to run too fast because they see other people and feel like ‘I’m not a runner unless I’m going X pace,’” says coach Jeff Gaudette, founder of RunnersConnect, an online training service. “If you run faster than you should, it’s going to hurt all the time and you’ll never get to a point where you can do it for 20 to 30 minutes.” Develop endurance first; speed will come later. 
Run relaxed. When you start running, it’s common to tense up a lot of the upper-body muscles that aren’t involve with running, which can sap the strength that your lungs and legs need. When running starts to feel difficult, do a “body scan.” Unfurrow your brow, unclench your jaw, bring your shoulders down away from your ears, and keep your hands loose. Avoid clenching your fists. Imagine that you’re holding a piece of paper between each thumb and forefinger.
Stay flexible. Use the training plan as a guide, but don’t hesitate to swap workouts around to fit them into your busy schedule. While longer sessions are ideal, if you’d like to split up the workouts into two or three sessions at first, that’s okay. Make time to work out—and take care of yourself—first thing in the morning, before meetings and family responsibilities can interfere. Set your clothes out in a brightly lit room so you can wake up without waking up everyone else in the house. Make a date with a buddy so you’ll be less likely to hit the snooze button.  Midday, block out the time on your calendar, and treat it like a meeting that you can’t miss. If you have to switch around your workouts from the morning to the evening, or vice versa, don’t be surprised if it takes awhile to adjust. You may have a sluggish, jet-lagged feeling at first. That should go away within two weeks. 
Get distracted. Tuning out—not in—can help you get through those tough first workouts, says Christy Greenleaf, a professor kinesiology at the University of Wisconsin. Recruit a friend to walk the neighborhood with you; watch your favorite sitcom while you’re on the treadmill; put together a workout mix with tunes that evoke happy memories. “Any way that you can focus your attention on something other than how your body feels will help,” says Greenleaf. 
Dress well. When it comes to running shoes and clothes, splurge, don’t scrimp. Worn-out shoes are one of the leading causes of injury; you should replace yours every 300 to 500 miles. Shop at a specialty running store where you can get guidance from experts on finding the pair that offers the fit and support that your feet need. (To find one, check out our storefinder.) While you’re there, invest in shirts, shorts, pants, and jackets made of technical fabrics that wick moisture away from your skin. This may feel like a luxury, but it will keep you comfortable and injury-free for hundreds of miles. Avoid wearing cotton, which absorbs moisture and causes chafing. 
Fuel up for your workouts. It’s okay to head out for a workout on an empty stomach, but you may have more energy if you have a wholesome snack and some fluids beforehand. Drink 8 to 16 ounces before you go; water is best. (No need for sports drinks on any workout that’s less than 75 minutes). Have a 200-calorie snack that’s low in fat and low in fiber (less than 2 grams of fiber per serving) before you head out. Eat at least 30 minutes before your workout. Each individual is unique in terms of digestion time, so you may need to eat closer to your workout or a few hours earlier than what’s prescribed here.
You might check out these great ideas for preworkout fueling:
  • 1 cup low-fiber cereal with ½ cup skim milk
  • 2 fig cookies
  • 1 cup of berries with ½ cup low-fat cottage cheese
  • 3 graham cracker squares with 1 teaspoon of honey
  • 1 orange
  • applesauce (without added sugar)
Get the plan. Start our Run Nonstop plan with a 3:2 running vs. walking ratio, and build up gradually so that eventually you can run for 30 minutes without stopping."
Runners: how long did it take you to build up to running 30 minutes?

2 comments:

  1. I followed the C25K plan when I first started running. I followed the plan exactly and finished the plan early, I was able to do 30 minutes consistently after 6 weeks of build up to it. I've been running consistently for a year now and I can run for at least 2 hours.

    It is definitely all in the mind though, as soon as I think I don't want to carry on any longer, everything just becomes like lead.

    Do you run with headphones and music whilst you run? I find it helps distract me from thinking about my run so much.

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  2. I started running when I was losing weight (120 pounds.) I started with walking, though, and didn't run until I could walk 4 miles without any problems in about an hour and ten minutes total. I did that 3-4x a week and then started running after a few months. Trying to run too soon is a recipe for unsustainability--it's important to start with a strong walking base (with a brisk pace) in order to build up to the strain that running puts on your body.

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