Filed under: Uncategorized | Tags: injury-prevention, marathon, run/walk, running, training
A few years ago I began running again after a hiatus that lasted the four years of college. In order to gradually get back into running shape, I used the “Couch to 5k” plan so I wouldn’t do too much too soon and injure myself. It worked really well. It forced me to gradually increase my running distance, even though sometimes I felt I could do more. It employed a plan of mixing running and walking that could ease you into the workout without too much risk of injury.
Since then, about 4 years ago, I have run 2 marathons, about 10 half-marathons, and countless other races. However, I didn’t really go back to the same run-walk methods that were so successful before.
That said, a friend of mine swears by the run-walk method. She has used it to train for and run 3 marathons. She has never experienced a running-related injury. The run-walk method was popularized by Jeff Galloway, a running coach. The idea is that forcing your body to take these walk breaks during a run can help your body to recover better.
This friend of mine and I bumped into each other at an 18 mile training run in Central Park last fall before the NY Marathon. I have always trained for and run my races solo, but we started chatting and I ran along with her. Taking her walk breaks with her. Every five minutes, her watch would beep, we would walk for one minute. Her watch would beep again to signal our running. As someone who was pretty skeptical, it really made the 18 miles pretty painless. And not that I’m always concerned with time, but our finishing time (mysteriously) wasn’t too different from what mine would have been otherwise.
As I’m about to begin (again) training for the NY Marathon, I’m seriously considering the run-walk method…
For more information, check out this great article in the New York Times.
Swimming is an excellent form of cardio exercise. It is really low-impact, and is one of the few cardio activities that engages both upper and lower body simultaneously. I started swimming as a baby, and was on teams throughout my youth. Through college (as with most healthy things in my life), swimming was put on the backburner. Recently my husband and I began swimming again. I had forgotten how much I loved the sport – and, most of all, the great benefits it has.
As with running and biking, if you’re new (or just a bit rusty), I suggest working out for time – not distance or speed. For example, instead of trying to swim X number of laps, decide that you will remain in the pool, moving, for, say, 30 minutes. That could mean you are using the kickboard when you get tired, or you may feel manatee-like, but you are getting accustomed to the water. I would even do this for a while until you build some strength and familiarity. Build up to 45 minutes. Or thirty minutes without having to stop. Whatever your short-term goal is.
Personally, I went from swimming 45 minutes per session once a week. Then, during that 45 minutes, I developed a little routine. I’d warm up with a 200 free, then do a 50-free, 50-kick-board, 50-leg buoy, 50 breast stroke. I’d repeat this 200 about four or five times. Then depending on how much time I had left, I would do the same thing but with 25′s instead of 50′s, then cool down with a 100-200 slow freestyle. This worked for me. Some weeks I’d do two swims. The second would be only 30 minutes, and usually just a long, slow freestyle.
This works for me. If you are a bit more structured, or would like a set plan to begin swimming to, check out this workout geared toward beginner triathletes. Next week, I’ll talk about technique and gear.
Filed under: Uncategorized | Tags: biking basics, fitness, training, triathlon
As I’ve mentioned before, I’m training for a triathlon this summer. I’ve been a runner for a while; I’m accustomed to training for marathons/halfs/etc. As for the swimming/biking portion of the tri, I’ve been hitting the pool about once/week since December, and have just been taking the bike out on the road since the weather has gotten nice (the last month or so). For the next three weeks, I will be posting my progress in increasing the intensity of my training for biking (on Tuesdays) and on swimming (on Thursdays). This will be the first of the 3 part biking series.
Getting Started:
Whether you’re training for a triathlon, recovering from a running injury, or just looking to try something new, biking is a great addition to any fitness program. It’s low impact so it’s helpful to those who are recovering from or who have knee injuries. To me, though, the best part about biking is enjoying the outdoors. Sure, I’m outside when I run, but for some reason (maybe the speed? the wind through my hair?) biking is much more fun to me.
- Safety: Naturally, you need to wear a helmet. Also, make sure you know where you’re going… and, perhaps more importantly, someone else knows where you are going. Bring water, and depending on the length of the ride, some sort of snack.
- Choosing a Route: If you’re heading out for your first time in a while, it may be a good idea just to ride around a familiar area (your neighborhood) to get a feel for the bike, and how your body responds to it. Best not to get too ambitious your first ride out (also, your tush would punish you the next day, haha).
- Getting on the Bike: For information on how to adjust your bike, and biking basics, SELF magazine has a video clip from a professional triathlete. It gives the ins and outs of getting started far better than I could.
Enjoy your ride! Next Tuesday I’ll post about my favorite long training ride…
Filed under: Place, Product | Tags: ab workout, bikram, fitness, SELF magazine, summer, training, yoga
In case I haven’t mentioned it, I love summer. I’ve officially kicked off my summer this weekend, and hope to make this a great one. In the past, I’ve used the summer as an excuse to try new things (private pilates sessions, kayaking, etc.) I’ve found it’s been a great way to make summer a little extra special and treat myself to things I may not always have time to do during the year.
This summer, I have some great things planned. Each month (June, July, August) I’m going to try a new fitness program (one part at home, one part at a facility) in addition to my regular run/bike/swim. For the remainder of May and all of June, I will:
- Do ten sessions of bikram yoga at Bikram Yoga Harlem. I’ve done a handful of sessions in the past, but I’m eager to see the results that regular practice yields.
- SELF’s “Effortless Abs” workout. (See video below). I LOVE SELF magazine, but don’t always do the monthly workouts included. I think I will this summer. My goal for this one is to do 3 sessions/week – preferably in the morning before work.
I already have my programs picked out for July and August, and am very excited to get through all of them. I’ll keep you updated on how they go — AND (maybe more importantly) what kinds of results they yield at the end of each month!
Speaking of keeping the pace… I’ve realized that I haven’t been chatting enough about my fitness routines/training programs. As I’ve mentioned before, I have a few races coming up including a half-marathon next Saturday, my first triathlon this August, and (of course) the NY Marathon in the fall. It feels like I’m almost always training for something, but I like that a lot.
In preparation for the half-marathon, I’ve just been doing a long run on the weekend and a few short runs during the week. Today I ran 8 miles (so as to free up my weekend), and I’ll run about 3-3milers between now and the race. After the race, I’ll steer clear of running (but not yoga or swimming) for a few days.
What I’ve found to be most helpful in training is extensive cross-training work. The more I swim, bike, strength-train, do yoga (whatever!) the stronger I feel, and the faster I get as I run. I’m actually running less this year than in prior years, and I find it feels easier. More on my cross-training next week…
Happy trails!
