Need-To-Know Info for 2017 Training Program Beginners

I’ll be doing these sessions on my own.  What else do I need to know?

  • Leave at least one rest day in-between each session.
  • Drink about 8 – 16 ounces before you start.  Ideally, drink during the session as well if you can during the walking portions.

How fast should I be doing the warm-up walk?

  • For the warm-up walk, just start at a regular walking pace in the beginning and gradually increase to a brisk walk by the end.  We’re just trying to warm up our muscles before we stretch.

What stretches should I do?

  • In the beginning, we’ll just focus on simple, static stretches.  In the coming weeks, we may introduce some dynamic stretches as well.  For now, focus on the following stretches, holding each for 20-30 seconds (no bouncing), illustrated at http://www.coolrunning.com/engine/2/2_1/126.shtml:
    • Wall Pushup #1 (#1 in the above link) for stretching calves
    • Touch Toes from standing or seated position (not shown) for hamstrings
    • Heel To Buttock (#7 in the above link) for quads
    • Hip & Lower Back Stretch (#8 in the above link) for hip and back
    • Groin Stretch (#12 in the above link) for groin

How fast should I be running?
The running should be done at a pretty comfortable pace where you are able to hold a conversation.  Don’t worry about how fast or how far you are going.  Just try to keep your body relaxed.  If you’re breathing heavily, slow down.  You’ll naturally get faster as your fitness improves.  If you’re running on a treadmill, start at 4.0MPH and adjust either up or down until you find the pace that’s comfortable for you.  Keep the walking at a pretty comfortable pace as well, somewhere in-between a slow walk and a brisk walk.

Anything else?
Just let us know how you’re making out with your training.  We’re here to listen and help.

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