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WEEK 2 OF THE BEGINNER TRAINING PLAN starts Monday. One of the best ways to insure you will incorporate the upper body strength (UBS) exercises into your routine this week is to determine in advance the specific moves you will be using to work out. If this part of the plan is a mental challenge (you hate doing strength training; seems too complicated) why not try to start with just 2 body weight exercises (no weights, other than that which comprise your body, are used in performing them).
My favorite method for not skipping UBS's is to perform 3 sets of dips on park benches or walls outdoors alternating with 3 sets of push-ups immediately after, next to the structure. I start with the greatest number I can perform with good form, and decrease the number on the next and then decrease more on the final set (30, 25, 20 for example, or 20, 15, 10). If there are 3 different benches along the path it's a great break to walk briskly between them. If not, I walk a short loop and circle back to the same bench. The RESOURCES page has links to UBS's. Below is the TRACK DAY workout for this week; enjoy! WEEK #2 (2.0 miles) START: One lap warm-up walk RUN: the straight-aways and WALK: the turns Repeat: 4 times (full laps) = 1.0 miles then RUN: half lap and WALK: half lap Repeat: 4 times (full laps) = 1.0 miles END: One lap cool-down walk RUN HAPPY!
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BRIDGE TO PHYSICAL SELF
Running, walking, and fitness activities enable us to experience our physical selves in a world mostly accessed through use of fingers on a mobile device. AuthorEARNED RUNS is edited and authored by me, runner and founder. In 1978 I began participating in 10K road races before 5Ks were common. I've been a dietitian, practiced and taught clinical pathology, and been involved with research that utilized pathology. I am fascinated with understanding the origins of disease as well as health and longevity. Archives
November 2023
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