WEEK 1 HALF MARATHON with SAINTS DAYS 5k and 10K Training Plan
Are you ready to begin training? If so, commit to performing the pre-run hip girdle mobility (Myrtl’s) and flexibility (pre-run dynamic warm-ups or “DWarmups”) routines, post run stretches, and foam rolling work that is incorporated in this plan along with the days of running. The upper and lower body strength training can be simple; a strength session is scheduled for one day each week but of course you can do more of this as desired. CROSS TRAINING can be incorporated into your training schedule on days you are not running.
The RESOURCES page has links to suggested routines for these workouts, a few include video demonstrations. Most trainers will say it’s good to mix up or rotate exercises, such that you never quite become comfortable performing them. You can also go online and find versions that differ from the tried and true classic exercises posted there. Many can be made easier or more difficult.
Any lower body exercise that can be performed with one leg will increase the difficulty and also work on improving balance, especially if it’s done standing. If you feel unsteady while performing ANY routine, make sure you have nearby stable support structures to prevent falls. In watching
video demonstrations produced by trainers for young and fit athletes, like football players, there is always a caution that even sport elites can be a bit unbalanced initially. Personally, if I haven’t done walking lunges in a while I tend to tip to one side especially when combining upper body rotation with this move.
CLASSIC LOWER BODY exercises that can be performed without extra weights include:
Lunges: forward, reverse, side/lateral, and forward with rotation
Bridges/hip raises: both feet on floor (easier), single leg (harder); on stability ball (harder)
Squats: front and split
Side leg raises: without (easier) or with a resistance band (harder)
Clamshells: without (easier) or with a resistance band (harder)
Resistance bands walks: lateral and “box” stepping
CLASSIC UPPER BODY exercises that can be performed without extra weights include:
Floor “Y’, “T”, “W” and “I” arm raises; done on stability ball (harder)
CLASSIC CORE/STABILITY exercises include:
Planks: prone, sideways, supine; there are many easier/harder variations
Dead bugs: without (easier) and with a stability ball (harder)
Mountain climbers (variations)
One leg stand: harder on unsteady surfaces (folded towel, pillow, Bosu) or with closed eyes
Step downs: front, side, and back
Most training plans will recommend similar supportive work on mobility, flexibility, balance, and strength, but actual routines WON’T BE LISTED ON THE DAILY/WEEKLY schedules. Notes will state the importance to running of doing this work, but mostly other plans leave details of when and how to incorporate this work into training regimens to individuals.
EARNED RUNS plans strongly EMPHASIZE the IMPORTANCE of this work to INJURY PREVENTION over the course of the training period by scheduling these components on specific days. However, you can customize the plan and change things up to meet your needs. For example, the "Dead Bug" is a safe and effective (abdominal and back) core exercise scheduled every Wednesday, but another exercise can be substituted and it can be performed any day(s).
Your 2017 running season officially begins!
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.
EARNED RUNS is edited and authored by me, runner and founder. I began participating in 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.
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