Off and Running

Happy New Year! I imagine some of you are keen to start training for the Scotia Bank ½ marathon in Vancouver on June 26, 2011! What a great event to re-unite the Bright family! I’ve launched this blog to offer coaching tips to get us to the start (and finish) line of the Scotia Bank ½ marathon. Many of you are already running and will have your own training plans to follow so I invite you to share your expertise and running stories on this blog over the next 6 months. The tips and training advice shared will be applicable to everyone but will be primarily geared towards those just getting back to running or those running the ½ marathon distance for the first time or the first time in a long time!

If you are not currently running, you need to start now. Work your way to running comfortably 3 times a week and running continuously for 3 miles. Runner’s world has an 8 week beginners plan to get you up to this distance. Yes, you can probably already do this if you really had to but the idea is to stay injury free and gradually build a base so that your muscles, tendons and ligaments are prepared for the increasing miles required for the true ½ marathon training.  

So, here is the plan for the next 8 weeks:

Not Running Now: 

Follow the Runner’s World 8 Week Beginning Runners Training Program.

Build up to 30 minutes of continuous running.

Currently Running:

Focus on consistency. Keep running 3 times a week. If your long run is already 10 miles – good for you - but no need to do that every week unless you've got other running goals. If your long run is 5 miles, that's great too and no need to increase it at this point. Focus more on strength. If you have been consistent with your running for the past 3 months (be truthful!), you can start adding in hills one of your runs or maybe make one of your runs a snowshoe run.

January Homework for All:

1. Address injury

If you’ve got any injuries or nagging pains now, get them sorted out. See your doc or physio and get a program to rehab old injuries or fix any muscular imbalances that may be trouble down the road.

2. Build strength and flexibility

Getting to the start of a race is not just about running. It’s also about training the postural and leg muscles that support us and absorb impact while running and at the same time, ensuring all our joints have a healthy range of motion. This week, try some bird dogs and some planks. I’ll highlight some other key exercises in the weeks to come.

3. Carve out your workouts into your calendar

Put them in your ipod or post them on your fridge. Doesn’t matter what kind of calendar you us but just carve out the time for yourself like it’s the most important appointment that you have in the day. Consider the obstacles for

4. Consider the obstacles and plan out how to overcome them

What’s going to get in the way of your training? Work deadlines, school, family activities?  For me, my primary obstacle is my knee after surgery this summer. I know that my strengthening exercises and keeping the next month's runs to flat terrain is going to be critical.

5. Post a comment here on this blog

Let me know if you’re currently running or where you’re at so I have an idea as to how to structure the tips and resources shared here throughout future weeks. Let me know what you’d like to see from this blog.

Happy Running everyone!