Sunday, January 12, 2014

Phase II Workout Explanation

I wanted to provide some explanatory notes on this Phase II of the the workout minimum so that you'll understand the "why" and hopefully the how.

The Minimum:
Run 1 minute, walk 1 minute for 15 minutes.  25 pushups, 25 situps, 10 planks for 30 seconds, with a 30 second rest interval.  And finally, I'd like you to jump rope for 10 repetitions of 30 seconds each, barefoot. If you don't have a jump rope, just hope with both feet like you do.

This 1 minute walk, run 1 minute will help to teach you how to transition from walking to running and back to walking.  The Galloway Marathon Method mentions this, but also you may not be able to run for an extended period of time just yet.  This allows you to gradually build your running endurance.

These exercises help to strengthen your core.  A strong core is very important for running and will help to keep you from getting injured.  It's tedious and often gets overlooked, but do it!  Make it a habit and you'll reap benefits for years to come.  On the pushup, you'll want to focus on contracting your glutes and your abdominals while you are in the pushup position, the whole time.  Keep those areas contracted, like where you could bounce a quarter off your rear end. :)  While doing the situps, don't bend your knees.  Keep your legs out straight in front of you and flex your glutes and abdominals first, then sit up and touch your toes.  This will help to increase flexibility and additionally, by not bending your knees, you'll take the hip flexor out of play and put the focus on your abdominal muscles.  The hip flexor will get plenty of work running.

Barefoot Jumps:
This exercise is all about strengthening the muscles in your feet. No one ever starts out with this kind of stuff, everyone just goes and runs.  But if you've been wearing shoes and not running much, your feet are probably pretty weak.  So get yourself a jump rope or just pretend you are jumping rope and hop up and down, but pay attention to not use your toes to create the upward force.  Jump from the balls of the feet and land softly.  This exercise will begin to toughen up the feet, for when you need to start ramping up your mileage later in the year, plus it is kind of fun.  Vary the surface.  This can be done on carpet, grass, cement , rocks, etc... But listen to your body and don't get hurt!  One more thing, ensure that your knees and ankles are slightly bent the whole time and pay attetion to ensure that you squeeze your glutes.  Strong glutes are happy glutes!

Motivational Note:
Accept the runner you are right now.  Don't be discouraged because you are not at your ideal place.  You'll get there, but first your must accept where you are.  Then, on a daily basis, reaffirm your commitment and put the work in. 

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