I've been working on the next issue of Her Times Magazine (Aug. 27) and just finished typing up the 2nd part of the 5K training program schedule. We'll be following the Hal Higdon 5K training plan for novice runners from Runner's World Magazine which is markedly different from our first half of the training program outlined in the June 11 issue of Her Times (to review the plan, just click on the link at the bottom on my "News & Notes" message on the www.hertimes.com home page.
The two biggest differences are:
1. We'll switch from focusing on minutes to miles. Instead of telling you to run 15 minutes, you'll be instructed to run 2 miles -- if that takes you 20 minutes, 30 minutes or 40 minutes, it doesn't matter. By focusing on miles instead of minutes, you'll be moving closer to your goal of running a 5K (3.1 miles).
2. You'll be instructed to cross-train on your days off.
Cross training is any form of exercise other than running. So, it could be walking (if you're a runner), swimming, hiking, biking, tennis, weight training, volleyball .... whatever you like to do. The important thing is that it needs to something that focuses on different muscles than those you use when running or walking.
Nearly every veteran runner has another sport or activity that they enjoy (some have several) that help them achieve their personal fitness goals. Vets know that a steady diet of only running will most likely lead to an overuse injury.
Cross training can improve your running for a few reasons:
1. It can prevent injury by giving your leg muscles a chance to recover
2. It can improve your running performance by giving other muscles a chance to develop
3. It can keep you from getting bored and serve to spice up your fitness life
4. It can give your metabolism a shot in the arm -- our bodies quickly adapt to exercise routines, cross training shakes things up and keeps your body guessing (and working)
My favorite forms of cross training are:
* Walking -- I walk almost every day at lunch and sometimes we take family walks or hikes at night.
* Weight training -- I attend BodyPump class at the Downtown Y two nights a week. This is an organized weight training class set to music and taught by a certified instructor.
Then, these might not really count, but.....
* Swimming -- I used to swim laps, but then I had children. Now my swimming is pretty limited to recreational splashing in our backyard pool.
* Jumping on the trampoline -- My kids got a trampoline for their birthday & I have taken to jumping on it when they go to bed (don't tell the kids! ) and ... wow ... what a workout! I jumped for a mere 10 minutes last night and was breathing so heavy I had to stop. It is hilarious, too. I can't help but laugh when I'm on it (which may alos explain why I ran out of breath so quickly).
So, how much cross training do you need? Well, that's up to you. You know your body well enough to know if you need an entire day of rest or if you can take a bike ride with the kids at the penninsula. Just make an effort to do something active on the days you don't run.
Although, I'll bet I don't have to tell you that, right? I'm willing to bet that most of you newbies are now hooked on walking/running and are already making minor lifestyle changes -- like choosing to do more active things with the family instead of watching TV or choosing broiled fish instead of burgers for dinner -- that will have major lifelong impact.
Bottom line -- running should not be the end all and be all of your fitness routine (but it should be the base).
If anyone out there wants to share their favorite cross training methods (ERC members, veteran runners? ) -- please post below and give our new runners more cross training ideas.