A Women's Running Training Program

As with all exercise programs, please consult your doctor before starting.

Running: Form and Fundamentals

One of the most frequently asked questions is: How do you run? The answer seems obvious to some of you: put one foot in front of the other. But it's not that easy. There are a few rules to follow:

• You've already mastered the shuffle, so now it's time to move a bit faster. Land on your heels and roll forward. This should happen naturally, but be aware of the motion. And guess what? You're jogging! It should feel as easy as fast walking.
• Run with your shoulders back and your arms and hands loosely cupped. Don't clench your fists. Bend your elbows at your waist, with your hands facing each other -- as if you're putting your hands in your pants pockets.
• Keep your head up and your eyes focused about ten to fifteen yards in front of you, not at your feet. Your chin should be parallel to the ground.

TIPS
Patience provides the best results. Don't be discouraged if your progress seems slow. We all want immediate results, but we need to be patient. This is all new to your body, even if you've been active in the past. It is far more important to build a strong, healthy base -- even if it takes longer -- than it is to progress too quickly and risk being discouraged or injured.

A Running Program: Making Strides for Sanity and Vanity

After you have done the beginning walking and running program for a few weeks, and are comfortable with your workouts, you may be ready to take the next step. The following schedule is designed to turn you into a continuous 30-minute runner in 10 weeks. Try to run three or four days a week. On the days you don't run, either rest or do some other training - biking, swimming or weight training - to give your body time to recuperate from running.

Not everyone can complete this program in ten weeks. If you need more time, take it. You're on your own schedule, and nobody is judging you!

Begin each running session with easy walking, shrugging your shoulders, rolling your head and starting very slowly. Work into your stride gradually. Finish of each run walking slowly, followed by light stretching.

Week 1: Walk 4 minutes, Run 2 minutes - Repeat four more times per workout for a total of 30 minutes of walking and running.

Week 2: Walk 3 minutes, Run 3 minutes -- repeat four more times.

Week 3: Walk 2 1/2 minutes, Run 5 minutes-repeat three more times

Week 4: Walk 3 minutes, Run 7 minutes -- repeat two more times

Week 5: Walk 2 minutes, Run 8 minutes -- repeat two more times

Week 6: Walk 2 minutes, Run 9 minutes- repeat once then run for 8 minutes

Week 7: Walk 1 minute, Run 9 minutes, repeat two more times

Week 8: Walk 2 minutes, Run 13 minutes, repeat once

Week 9: Walk 1 minute, run 14 minutes -- repeat once

Week 10: Run 30 minutes

TIP: You should always be able to carry on a conversation while you're running. If you can't, you're going too fast.

Getting Longer, Getting Stronger: Becoming a One Hour Runner

A personal note: Running is incredibly addictive--not only because it feels good, but when you accomplish a distance, you are often instinctively challenged to try to go farther. Many women have never attempted this kind of physical test before. Once you know you can do it, you become curious about how much more you can do and thrilled by the excitement of trying.

Becoming a thirty-minute runner may be your ultimate goal, or you may wish to revise your goal and crank it up a notch or two.

One of the best new goals for the thirty-minute runner is to try to run for a longer time. Not only is it easily measurable but it also gives a tremendous sense of satisfaction. Once you've finished a longer run, it's a real kick to drive over the same roads and see how much distance you covered on foot. You'll feel a sense of ownership over the territory you've run.

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Treadmill runners don't experience this same kind of claim to territory. However, you can get a similar sensation by seeing the treadmill odometer register more mileage, or by watching the clock and seeing your staying power during a workout grow.

Becoming a One Hour Runner

The key component of this program is the one long run per week. It builds up endurance and lays the foundation for further progress.

Weeks 1 - 3: Right now you are running 30 minutes a day, 3 days a week. Your weekly commitment of time is 90 minutes. Continue doing this for three weeks.

Week 4: Run 30 minutes, 29 minutes, 35 minutes. Weekly total: 94 minutes

Week 5: Run 30 minutes, 32 minutes, 38 minutes Weekly total: 100 minutes

Week 6: Run 30 minutes, 33 minutes, 41 minutes Weekly total: 104 minutes

Week 7: Run 30 minutes, 34 minutes, 45 minutes Weekly total: 109 minutes

Week 8: Run 30 minutes, 36 minutes , 49 minute Weekly total: 115 minutes

Week 9: Run 30 minutes, 38 minutes, 54 minutes Weekly total: 122 minutes

Week 10: Run 30 minutes, 40 minutes, 60 minutes Weekly total: 130 minutes

A personal note: When you are trying to increase your distance, some days feel good and others feel awful. Listen to your body. Be willing to back off. There is no hurry. These schedules are designed for the best possible circumstances, and sometimes you just need more time to adapt. Never move on to the next higher distance until you feel totally comfortable with the one you did today. I can remember once doing the same mileage for three weeks before I felt I had the strength to add a bit more.

I have many more tips and personal stories to help you be a better runner, to safely enjoy the sport, to eat properly and to help you select the right kind of shoes, clothing and sport bras.

For more details on walking & running, for some of my personal anecdotes, tips and stories, for clothing guidelines, I encourage you to buy my book.

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