A Guide to Running: Adaptation

Journey to the 2012 AJC Peachtree Road Race

Hello Beautiful Ones,

Training for a 5k or 10k is obviously challenging. The key is getting your body used to running, or adapting. To maintain the adaptations, you must regularly exercise (about every 2-3 days). Waiting any longer, will cause a slight loss in the muscle adaptations you have worked so hard to develop, each day. The longer you wait beyond 3 days, the harder it will be to start up again. In between running, strength train to tone and strength muscles to increase speed and endurance.

Avoid what Jeff Galloway, calls “junk miles”. This is where beginners try to “sneak in” extra miles. This is not necessary and certainly not beneficial, because you may be overworking your muscles and not allowing time for them to recover. In general, train hard, but allow your muscles to recover properly.

Week Three (Beginners):

Mon	Tues	Wed	Thurs	Fri	Sat	Sun
32-38 Minutes of Walk/Run Intervals Alternate: Speed Walk  13-15 minutes Lightly Jog: 3-4 minutes ·  ABS Workout	10 Minute Cardio Warm-Up Lower Body Strength Training Workout: Quads, Glutes, Calves and/or Hamstrings	34-36 Minutes of Walk/Run Intervals Alternate: Speed Walk  12 minutes Jog: 5-6 minutes ·  ABS Workout	Off	34-36 Minutes of Walk/Run Intervals Alternate: Speed Walk  12 minutes Jog: 5-6 minutes ·  ABS Workout	10 Minute Cardio Warm-Up Upper Body Strength Training Workout: Biceps, Triceps, Shoulders, and Abs	Off

View Week 1: http://luvhairkittykitty.blogspot.com/2012/05/runners-chronicles.html
View Week 2: http://luvhairkittykitty.blogspot.com/2012/05/guide-to-running.html

Good luck on your journey to optimal health!

Luv,

Hair Kitty Kitty


Reference:
Galloway, Jeff and Barbara, Women's Complete Guide to Running, (Oxford: Meyer & Meyer Sport (UK) Ltd., 2007).