Running Walking or Jogging a 5K -Training Schedule

http://theallhealthnetwork.com/2009/running-over-40/
http://www.TheAllHealthNetwork.com

Many people are into running or approach running as a simple way to get back in shape or keep in shape. If you are among the crowd that would like to regain some of your stamina or lose some weight through running there are a few things you should keep in mind.

Most people who decide to run make the mistake of starting out too fast. They recall the last time they ran and decide that a mile or two is a good place to start. They lace up the new running shoes and off they go. Your body takes issue with the sudden impact, and you are soon nursing blisters, a twisted ankle or worse. As with any physical activity, you should first consult with your doctor before starting a running regiment. Once you have the okay to start, you need to ease into it. The benefits of a regular fitness plan are many, but in order to make it regular, you need to avoid the injuries which come with too quick a start in a program. Start out with three sessions a week and keep each session twenty to thirty minutes long. The first one should be walking only.

Your goal should be to be able to run two to three miles within three months. What we are doing here is getting our bodies used to the effort of getting out the door, so whether you are going a quarter mile or three miles, you want to stay with the time limit of thirty minutes. Your runs should also be spaced out over the week, with at least one day in between runs to allow your body a chance to recover.

For your first week, you should alternate walking and jogging for one minute each. If you find this to be too taxing you can walk for two minutes and jog for one. While you are walking you want to keep a brisk pace in order to keep your heart rate up for a good cardio-vascular workout.

On week two, add one minute of jogging and keep the walking time the same. For week three we are going to add one minute to the jogging time, but also double the walking time. Any time you feel that you are unable to increase the time, keep the same schedule. You are the best judge of how well your body is adapting to the new routine, but also remember that you want to improve your distance and not fall into a rut. For weeks four through twelve, see chart below. Do not be overly concerned about the distance you are covering during your sessions and don't be splitting hairs about keeping your time exact. As long as you are alternating walking and jogging and keeping the times close to the chart time, you are fine. Increasing your speed can be a goal, if you want it to be, but certainly is not necessary while still getting used to a regular routine. Do not make the mistake of jumping ahead in the schedule. Remember slow and steady wins the race.
Anything I can do to help you succeed, I will.
Robert Britt
Skype: robert.e.britt
office 610-926-7749

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• running
• jogging
• weight
• loss
• schedule
• robert
• britt
• training
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[xCallofDutySnipersx]

Hi there I am a teenager and If I cant go places and jog how long do you think i should be jogging in place?

[Rob1963]

@xCallofDutySnipersx If you are following the schedule I have outlined here, you should be able to match that will running and walking in place. start slowly and work your way up to running in place for the 20 minute time frame. Check out the link to "running over 40" that is listed in the video desrciption. When running in place make sure you are lifting your knees fairly high to get maximum cardiovascular impact. leave comments on the website. I'll answer them.

[zjaz10]

Will running help me lose weight? Or should i just stick to walking fast? I know this may sound odd. But i am worried if i start running my fat might become hard and difficult to lose, not sure if i make sense. But as a woman over the years i have noticed my thighs growing bigger..

[Rob1963]

@zjaz10 running vs. walking.... walking generally has less impact on your joints, so if you have issues with hip, knee or ankle pain you may want to stick to walking fast. If you don't have pain issues, running will burn more calories in less time. It also raises your metabolic rate for up to an hour after you complete your run, while walking doesn't generally do that. No matter what you do your fat isn't going to become 'hard" or more difficult to lose.

[NumeralNerd]

I am exceedingly athletic, however the sports I do all involve fast twitch muscles...people who are less athletic than I can surpass me in long distance running...I dont understand. Is there really a significant difference in the types of muscles used?

[Rob1963]

@NumeralNerd there isn't a huge difference in the muscles, as far as application goes. In general what you train at, you excel at. this also has something to do with genetic make-up - taller people are goign to have longer strides and are obviously going to have at least a height advantage, but mostly it's about training, especially with distance running. you can train long for long distances. Training is what makes sprinters look short and muscular and long distance runners generally lanky.

[xCallofDutySnipersx]

@Rob1963 ok thanks

[poolplayer2093]

@zjaz10 i'd recommend weight training for weight loss. imo it's way easier to get fit lifting weights then it is running. it's easier to start off lighter or heavier and very the workout then with running where you'rejust stuck working with your own weight. i'd also suggest swimming and water arobics

[jokeraces22]

thanks dude'

[inkme1983]

I guess I started out too fast. I should have watched your video first. Today was the second time that I have done this in the past few days. I went around the track 4 times and only ran one full lap. I did that early in the morning after a full night sleep. I was so tired that I have been fighting to stay away allll day. My legs are twitching. I'm a 27 year old female, 5'10 and 150lbs. I thought I was in better shape. What is up with this? I don't feel like this when I just walk.