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Spring time in Chicago is so great.
Hardly any rain, 70s everyday; yup, this is the life. Oh
wait, not this year. Anyways, regardless of the weather
outside, hopefully your spring workouts are going well.
Perhaps they are, but right now, that triathlon training
isn’t quite your bag; maybe something on a slightly
smaller scale. Try using just one of those components,
running.
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06.01.03 |
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"Proud to Run" in the Summertime |
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by David Bohn,
Qchicago Fitness Editor |
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Running is a great cardiovascular
exercise, it’s one of the most calorie efficient activities
available and best of all, it’s cheap to do. All you need is
a pair of good running shoes and you’re good to go. However,
some people have trouble getting motivated to run. “It’s so
boring!” is the common excuse. Well then, give yourself some
motivation. The “Proud to Run” race, a 5 or 10k, is in
little over a month. Whether you are a dedicated runner or a
newbie, that’s plenty of time to get your program up and
running, no pun intended. |
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If you are an experienced runner,
continue the program that you are working with,
running 2 – 4 times a week for at least 30 minutes a
piece and that race will be a nice tune-up race for
bigger events. If you are new to running and want to
give it a try, this could be your year. |
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Start off by getting a physical
from your physician to make sure that you are
cleared for activity; there’s no need to make things
worse by injuring yourself out of the gate. Once
cleared, you need a program. Start by going out just
3 times a week, for about 20 – 30 minutes. Start
with an easy warm up, either walking or slow jogging
for about 5 minutes and do some easy stretching; the
back of the leg (hamstrings), thigh (quadriceps) and
the calves are the primary movers in running. |
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After you have finished stretching, you
can get started. Begin with an easy jog for 3 – 5 minutes,
and the walk the next minute. By following this program, you
will complete 20 minutes in just 4 – 5 cycles and be done.
Also, the walk-jog technique helps get the body acclimated
to the activity without shocking it as a full-blown run
would do and lessens the chance of injury. |
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In terms of progression, think about
adding 5 – 10 % distance or time each week until you have
reached your target distance, most likely the 5k or 3.1
miles. As you become more aerobically fit, you can add a day
or two of training, decrease the intervals of walking and
jogging until you are only jogging then running, or both. |
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The week prior to the race, you should
cut back on your training and the last 2 – 3 days before
just do easy warm-up jogs where you jog about 15 – 20
minutes at a comfortable pace, just to warm up your body’s
core temperature and stretch it out afterwards. |
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Follow this program, stretch well and
stay hydrated, and you’ll be all set to run in the “Proud to
Run” race at the end of June. You’re on your own for
individual taste in athletic attire! |
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David Bohn is an ACSM,
AAAI Certified Personal Fitness Trainer and Fitness Editor
for Qchicago.com |
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