LearnToRun101-WEEK 7

Be Kind and Honest with yourself:  Running is soooooo personal. If you are progressing and feeling good - that's awesome. But if you are experiencing discomforts that are not pleasant and don't seem to be going away, then we need to consider dialing your progressions back so that your experience is comfortable and positive.

Coaching Advice

"Believing in yourself is everything. If you don't believe in what you can do, it's almost impossible to achieve it."              - Sylvie Bernier, Canadian Olympic Gold Medalist in diving in 1984

OK here we go – Building those running minutes - Another nice progressive pyramid with 8 minutes at the top - Your running time is now getting seriously significant - Way to go!  You’ll notice you’re covering more ground now compared to those 5 min. runs -  be proud of that!  And be careful not to go any further in your minutes or distance... Don't worry about how far you have gone - it's only the number of minutes that are important at this stage!  Please make sure too that on your homework runs you turn around halfway so that you stay within the prescribed total number of minutes ok?  No more and no less. 


How are you feeling?  Time to be honest. Hopefully you are progressing comfortably, but if that's not the case, then we need to be honest with what you are experiencing... and kind to your body.

Pay attention to any aches or discomforts in your body that do not seem to be going away.  Imagine a scale of 1-10, with 1 being a level of very little discomfort, and 10 being a level of extreme discomfort. Be aware of that scale whenever you run, and rate yourself on that scale with whatever you may be experiencing.  A "1 or 2" on that scale is probably ok and simply your body adjusting to these new physical demands. If you have an awareness or discomfort in your body that you consider a "2", but it increases to a "4 or 5", then you will need to pay attention.  If that awareness continues to increase to a "5 or 6 or higher", then it may be time to re-adjust your program.  Perhaps you've missed a few days, or you need a new pair of shoes for better support, or you need to run on a softer surface.  It's also possible the program is simply too much for you right now and we need you to do some cross training for awhile to remove the impact of running and allow your body to heal:  Spinning on a bike, swimming or deep water running in a pool are great ways to relieve your body from the impact, augment your training, and help your body stay fit while it heals so that you can restart your walkrun program.    

In my life as a serious athlete, I was a pioneer in the world of cross training as a way to stay fit for running and performance.

Cross Training:

Cross Training Q & A Article here:
I have had every injury in the book throughout my career as an Olympic Runner and seen every injury in my world as a coach of athletes of all ability levels.  This is not a good thing – it’s just part of the process at the high performance level when one is striving to push oneself to the limits of what is possible. These days I personally stay healthy and enjoy running a couple days a week, while incorporating Cross Training on other days. I share my experiences with you as your Coach so that you will have your best possible experience as you work through the WalkRun program that’s right for you. 

Cross Training Q & A Article here

Deep Water Running ie. Staying afloat in deep water utilizing a running action:

Deep Water Running Article Here

Have a look at this article I wrote for Runner's World magazine back in the day when I was a serious athlete to help you understand how cross training can be very effective for healing and improving your fitness and health.  This article is still passed around now as a current resource for runners and coaches.  It's perhaps more detail than you need now in your new world as a runner, but you'll understand what your options are and may even think to try deep water running for yourself as a way to "run" without impact.

Deep Water Running Article Here

Smiles and have a great week! 

Coach Lynn

Woman Tying her Shoelaces
Sporty Girl

Day 1

Day 1-Truly building your running minutes here - Stay comfortable - little arms - little steps - You can do it!

Warm-up: Walk slow & easy 10 min. Include dynamic stretches.

Work-out: Run 1 min. Walk 1 min.

Run 3 min. Walk 1 min.

Run 5 min. Walk 1 min.

Run 8 min. Walk 1 min.

Run 3 min. Walk 1 min.

Run 1 min.                

Cool-down: Walk slow & easy 10 min. Finish with static stretches.

Total Time: 46 min.

Day 2

Day 2-Easy Day- We LOVE our easy days don't we?

Warm-up: Walk slow & easy 10 min. Include dynamic stretches.

Work-out: Run 3 min. Walk 1 min.

Do this 6 times.                    

Cool-down: Walk slow & easy 10 min.

Finish with static stretches. 

Total Time: 44 min.

Woo Hooooo you have come such a long way!

Day 3

Day 3-Moderate Day - You have amazed yourself this week!

Warm-up: Walk slow & easy 10 min. Include dynamic stretches.

Work-out: Run 4 min. Walk 1 min.

Do this 5 times.                    

Cool-down: Walk slow & easy 10 min.

Finish with static stretches. 

Total Time: 45 min.

Congratulations on an incredible week!