Running – A Beginners Plan
At J Robinson Intensive Camps, running has been an integral part of our training program from day one. We firmly believe running needs to be part of every wrestlers training regimen. Running enhances a wrestler’s stamina, leg strength, and speed like few other exercises can offer. Coupled with the added benefits such as weight control, stress relief, improved coordination, and improving your general health, it is understandable why we place such an importance on running. But most importantly, running is a mind game! A consistent running program helps you train you mind to overcome pain and fatigue. So, that is all fine and good you might say. But where do I start?
First you need to establish your goal and plan that will help you meet that goal. Make sure to take an honest self-assessment as to your fitness level in regards to running. While you may be able to do 500 pound leg presses, that does not translate into the fitness level needed for a 5 mile run. Let’s assume you are a beginner that may run up to a mile or so a couple of times a week.
The most important thing experts will all tell you, start your running program off slowly! It is easy for the beginner to start off by pushing themselves too far, too fast. The results can be devastating. Sore legs at the very least, and painful injures are a possibility. A combination of running and walking is recommended by most experts for the true beginner. “Start with four to five minutes of walking,” says Christine Hinton, a Road Runners Club of America certified coach in Annapolis, Maryland. “Then alternate with some running, always ending with a walking segment to cool down”.
Aim for running at an easy, conversational pace three days a week, with rest days in between. Over time, work up to running four to five days a week. Start with mixing in running for 10 to 20 seconds every minute, walking the balance, for a total of 30 minutes. Run every other day, gradually adding five to 10 seconds to your run time. In no time, you’ll have created a solid base to build on.
“The biggest mistake that beginning runners make is they tend to think in mile increments-1 mile, 2 miles, 3 miles,” says Budd Coates, Health Promotions Manager at Rodale, Inc., and four-time Olympic Marathon Trials qualifier. “Most of them aren’t ready for that; they need to think in minutes of running, not miles. The other major mistake is that beginners try to run too fast!” adds Coates. “They get completely out of breath, their leg muscles scream, and, naturally, running isn’t fun under those circumstances. So they get discouraged and quit. Look to set a pace that would allow you to talk while running with a running partner. Just be careful not to go so slow that you don’t push yourself to a higher level of fitness. Balance is the key. You’ll learn quickly what that pace feels like. Soon you’ll notice you are huffing and puffing less and then running becomes more pleasurable.
One last work of advice, invest in a good pair of running shoes and specialty running socks. Not only will these protect your feet against the terrain and road, they will also help reduce the risk of blisters. Couple this with some comfortable clothes and you’ll be ready to hit the roads and trails.
