Don’t forget your heart, the most important muscle!
Special thanks to Axtrosports for this feature! Click here for the FULL ARTICLE. This is just my part on running. ENJOY!
We are grateful to have Adele Wong from www.adeleruns.com to share with us a surefire way to whip your heart into shape.
Running is a great workout that can be your staple-go-to healthy activity or thrown in to complement other training regimes that you might have. Running boasts many health benefits, including improving the cardiovascular system (heart, lungs, vessels), strengthens bones, lowers cholesterol levels, releases stress, increases metabolism and helps with weight loss!
If you’re just starting out, your main focus should be on consistency. Commit to a few days of running a week and make it sustainable by picking your preferred time and place.
The focus for these weeks would be to make running a habit and to build a strong base for more structured workouts.
You can start by running 25-30 minutes, 3 times a week. Monitor how you feel after each run. When 30 minutes becomes too comfortable, you can add 5-10minutes and eventually, being able to run for 50-60 minutes with ease.
At this stage, you can forget about distance and pace. Instead, focus on how you feel. On a scale of 0-100%, you should be running at 70-80% of your effort. Don’t worry, you will get a better gauge of how you feel when you start to run a little more!
Let’s talk about adding interval training to your running routine. Without getting too technical, interval training is alternating between bouts of high intensity effort and low intensity effort. The duration, recovery time and effort level of each bout depends highly on which physiological system (cardiovascular, muscle strength, nervous system, anaerobic system etc) you want to work on.
Some Great Routines
As you get fitter, work on increasing reps and distance up to 200m. Keep your running time to less than 1 minute.
As with short sprints, work on increasing reps.
*Short sprints and hill sprints stimulate the nervous system and works on strengthening your muscles.
Long Hill Repeats
8-10 x 60-90 seconds up a gradual incline with a jog down for recovery
1 km @ 5km pace | 3-5 x 800m with 2-5 minutes of recovery (10km pace) | 1km @ 5km pace
5 x 1km with 3-5 minutes of recovery
2 minutes x 6 with 2 minutes of recovery
10 x 30 seconds with 30 seconds of recovery
The combinations are endless! You can even do a combination of 5 x 1km finishing with 5 x 400m or 3 sets of 100m, 200m, 300, 400m, 300m, 200m, 100m. As mentioned previously, the effort, duration and recovery time depends on which physiological system you intend to work on.
Improving the pace over longer distances (speed endurance): the recovery interval can slowly be shorten/equal to the running time
Getting used to the increased pace by stimulating the nervous system: 3-5 minutes of recovery depending on the length of running time
Anaerobic system: the recovery time should be twice the amount of running time to allow for full recovery and anaerobic products to be cleared.
Try adding any 1 of these structured running workouts once a week on top of your usual 3-5 days of easy running. As your body gets used to the stress of heavier workouts, you can start adding 2 structured workouts a week!
Running is so versatile! Mix it up and have some fun!