RunSocial101-WEEK 1

Make a Start

"Winning means you're doing better than you've ever done before." - Bonnie Blair, Olympic Gold speed skating

Did you already successfully complete the LearnToRun program? Are you comfortable running 3 times per week for at least 30 min. using combinations of running and walking? Then this is the program for you! Whether you’d simply like to be social, or perhaps learn to run more efficiently and maybe even faster, your goal for this program is to be able to run the equivalent of a 5K distance and even up to 10K at the end of this 8-week program more comfortably than ever before.

• Take your time – don’t be rushed - feeling like you'd like to do more...

• One week at a time (don't jump ahead!) and both body and mind will adjust to more efficient running..

• You’ll have success and build a foundation for more...

• It's easy if you stick to the program and advice... 

• Reminder! This is NOT a LearnToRun program ok? If you've not been doing any running then the impact will be too much for you with this program (and it won't be any fun!) Just opt for LearnToRun and your experience will be a good one:)

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Coaching Advice:

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RunSocial WEEK 1 VIDEO COACHING TIP

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Woo Hooo here we go! - On the way to becoming fitter and more comfortable with your running... able to "RunSocial" anywhere anytime!

Your personal pace is entirely up to you, and you should, for the most part, be relaxed, steady and able to carry on a conversation during your warm-ups, cool-downs and all steady runs. You can walk to recover between change-of-pace intervals, and you will progress to run your 10-and-ones for the suggested homework sessions on your own. This program will provide a gradual progression in volume as well as intensity, so that your personal pace will improve because it will feel easier. Running should be fun and social, so that you can run comfortably on your own or with others in a similar place while staying supported by looping in a group that includes faster paced runners.

LOOPING within a group: "Pace is personal.” If you are running with a friend or family member or in a group there will likely be pace and ability differences. (If not that’s great!) But it’s very important you are always well within yourself and never struggling to hold someone else’s personal pace.  You can support each other by “looping” to accommodate pace differences and still be able to run together. My suggestion would be to start together, and then allow yourselves to naturally separate and run as you feel during the intervals. Then midway through or after the interval is over, support each other such that the faster runner(s) should turn-around (loop!) and regroup with you and/or the rest of the group. Then you will once again be together and start together again for the second interval, and so on.

TECHNIQUE: Mostly an upright body carriage with good posture, and a slight lean for avid comfortable runners; a short swing of the arms and smaller steps with not much knee lift on a nice easy pace. Your foot needs to be landing near-to-under your hips – your base of support. What’s important is to utilize your arm swing to increase your cadence and stride length naturally, rather than forcing things with over-striding.  “No strain.” Be careful. Even with brisk intervals, make sure you are not huffin’ and puffin’. You should always feel you could run faster. Allow your efforts to be natural, without too much strain, so that your fitness, strength and speed will improve over time.  Remember, this is only Week #1😊

What does "Brisk Run" mean for your Change-of-Pace Intervals? - "Brisk run" means your pace should be brisk, but still reasonably comfortable... just slightly faster than a talking pace. You'll learn to adjust that pace according to the length of the intervals... and that takes time to figure out. This week you make a start with repetitions of 1 minute of Brisk running alternated with 2 minutes of a Walk/Run recovery.  So simply try to run a little above a talking pace for those 1 minute brisk intervals, and then take the 2 minute recovery inbetween as you feel. Slow down and walk a bit, (maybe for a minute or so) and then shuffle for the 2nd minute. The idea is that you need to recover and feel ready for your next brisk interval. Remember - if this is your first time trying change-of-pace brisk intervals, take it easy and enjoy the variety.  Don't push too hard - "no strain!"

*Brisk running intervals will gradually help you become more efficient at your easy comfortable talking pace.

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RunSocial WEEK 1 VIDEO COACHING TIP

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WEEK 1 RunSocial Workouts-SCROLL DOWN

When you manage to complete all 3 sessions this week... that'll be awesome... you'll then be ready for Week 2.  

Smiles and have a great week!

Coach Lynn

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Here we go! Decide on your 3 work-out days...

Most people want to do too much too fast too soon.  Be sure to include a Dynamic Warm-up(VIDEO TIP) along with your 10 min. walking start, as well as Static Stretches(VIDEO TIP) after your 10 min. walk in Cool-down. Be patient ok?  Please don't jump ahead... complete one week at a time.

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