Amby Burfoot is Editor at Large for Runner's World. He is a member of the Running Hall of Fame and winner of the 1968 Boston Marathon. Article @ http://www.runnersworld.com/beginners/the-8-week-beginners-program?page=single
Tags: running, training
"Obstacles are those frightening things that become visible when we take our eyes off our goals."
Training tip:
Hold your arms comfortably at your sides while running, aiming for maximum relaxation. Bend them 90 degrees at the elbows, and move them forward and back at your waist. Bend your fingers into a relaxed grasp, and don't let your hands sway back and forth across the middle of your torso.
Here are 4 key points to consider before you begin the 8-Week Program. 1. If you are over 40, not accustomed to any exercise, or more than 20 pounds overweight, consult with your physician. Unless you have a known health risk, your doctor will probably encourage you to begin a run-walk program, but it's always wise to check. 2. Schedule your workouts. You won't find time for them unless you make time for them. Put them in your PDA, computer, daily appointment planner, on the front of your refrigerator, or wherever else you keep your schedule. 3. Expect bad days. Everyone has them, but they pass quickly, and the next workout is often better than the previous one. So stick with the program. 4. Don't rush. In the fitness world, rushing leads to injuries and discouragement. Be patient, and go slow. The goal is to reach 30 minutes of continuous running, not to set any records getting there.
I have been running for so long. I am however running for myself nothing like participating in marathons. So I think I am not progessing I am stagnant somewhere.
I am planning to purchase The Lazy Runner. I am sure it will inspire and teach me stuffs that I aam missing out.
One thing that one SHOULD NOT DO. Don't wear headphones while you are running. You need to be aware of the things going on around you.
For more information on running check out the lazygirlrunning blog.
In case someone else need a little inspiration not to give up before the program ends.. Read this.
Personally, I have been benifited. I didnt realize, but I run pretty faster. I have got a stemina. I am much more active now.
Running is continued...
Finally, 30 minutes without a break.. Going to do it continuously.. :)
2 more days to go..
I am almost there.. 28 minutes today on the run. But, not going to give up after than would have to continue..
I knew it from the very beginning that 30 minutes of non stop running is like a dream... for me.. A novice. It is an athelete thing.. But, I took some extra time to get it so far. Instead of 8 weeks it is I think 10 weeks including all the rest for muscle pains.. Now I actually got pretty close. Checked its 28minutes 17 seconds..
May be tomorrow or day after tomorrow, I would make it.
My goodness, what a tiring day! Can't bent my right knee... Luck enough could run.. Got to use some hot press..
Excelling in my running regimen, stamina, speed all seems to be perfect..
I never been an atheletic in my life, but I feel this makes me one.. The sportsmanship reflects in my mind as well.
Me, and only me can can motivate myself to keep going.. 5th week!!
Progressing slowly.
I am not competing with anyone else,but myself. I make sure I beat my last best performance!!
Would go running in the evening..
Got sore feet ... After I returned I just put my feet in cold water. Much relief.
Running in full speed... like I got a greyhound after.. :D
I am on with the 2nd week.. I could run better than last week.. Great speed and been less out of breathe..
Wohh.... I can't tell.. got a muscle pain.. That has been aweful... The first day.. I don't know how I will run tomorrow.
From coming Monday, I am going to start this course. So, for the weekend I am going to run a little warm up.. so that I can easily adjust with the vigorous workout.
No more a beginner. I can run without a break.. and really this program is a HIT.
Discover 5 benefits of running with me.These days Cynthia too accompanies me.