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Family Health Magazine
ACTIVE LIVING

Running
An exercise program with realistic goals

How many times have you designed your own fitness program with a schedule that looks flexible and simple to follow? Shortly after starting, reality kicks in. “You want me to do what? How long? We have to do this how often?” The program is then reduced or stopped entirely. The desire to start again is replaced with really good excuses to avoid it altogether. We also make the mistake of starting with a goal so far out of reach that the motivation to get out the door is quickly lost.

A Simple Program

One of the most enjoyable, easy and relatively inexpensive forms of exercise is running. The following running program requires individuals to run as little as three or as many as five times a week. The plan includes two types of runs (long, slow distance runs and maintenance runs) combined with rest days (easy run days or days off). Your running goal may be just to finish, or you might have a time goal in mind. With both flexibility and a gradual build-up, this program can get you across the finish line. From there, who knows?

An Optional Day

The optional day is just that – optional! If you have plenty of spare energy and nothing else to do, then go for a run. The optional run is meant to be easy, with no racing. This allows time for your body to recover. If you are highly competitive, consider doing nothing and taking the day off from running. For others, the optional day might be replaced with another activity. However, on the day before the long run, choose an activity that does not use the legs too much in order to save some energy for the next day's run.

LSD runs

Long slow distance (LSD) runs should be easy. These runs give your mind and body the ability to go the distance. A common mistake is to go too fast, not allowing enough time between long runs to recover. You can assess how appropriate your running pace is during your LSD runs in two ways. First, run at ‘talk pace’. If you are not able to talk comfortably while running, then you are going too fast. Second, check how you feel when you complete your LSD run. If you could run at least half of the run again immediately if you had to, then you have run the LSD at an easy pace that is comfortable for your body. LSD runs are usually done on weekends since they take longer. If you have more time on weekdays, change the program to fit your schedule.

Maintenance

For the most part, maintenance runs establish consistency and help create the habit of running. In the following program, weekday runs are much shorter than the weekend run (LSD) for several reasons. First, individuals find it easier to stay motivated knowing the workout is only 15 minutes rather than an hour long.

Second, the habit of running slowly sneaks up on a person. Before long, winter has arrived, and the new runner is still running three times a week with no signs of stopping. Once running becomes routine and the 20 to 30 minute workout is no longer a challenge for mind or body, then one workout each week can be run at a slightly faster pace. This will give you the confidence to go faster.

Tailor the Program for You

Any new exercise program can be somewhat scary. Still, flexibility and variety mixed with some common sense can make it quite fun. Shared with another individual or a group of friends, running can become a reward you give yourself.

Feel free to make changes to the program to fit your schedule, and encourage a friend or a group to train with you. Always remember the 80/20 rule: 80 per cent of the time be loyal with the program, and 20 per cent of the time, don’t worry about it, be human. Once in a while you will miss a workout. Just be sure the 20 per cent doesn’t always happen with the LSD run, especially if you are training for a long run or race.