June Goals

GoogleImages

There aren't any strict running goals for June. As I've mentioned previously, my training doesn't start until July 1st. June will pretty much just mark the winding down of my conditioning program and a renewed focus on training.

GoogleImages

Stay Motivated

For this month I hope to stay charged and ready for what lies ahead. The last week of June I feel like I should cut back on my running distance, although I haven't definitively decided yet. Any running program starts off slow and then gradually increases.

So when I start training I'll go from 3 months of pretty adequate intensity to suddenly starting from zero and then climbing back up. I'm not exactly sure how I feel about that. Of course I don't want to lose fitness but I don't want to push myself too much either.

What I'll probably do is just incorporate an extra day of weight training into my routine to maintain the intensity. Then juggle things as needed once training starts to increase in mileage.

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Rest Better

Another thing I've been thinking about for June is to switch one of my long runs from the weekend to the week. Once Saturday hits I'm so exhausted from running and working that the thought of waking up early yet again doesn't appeal to me.

Instead of missing a day of running, or being inadequately rested for the following week, I think running on Friday will be perfect. All my days will stay the same except I will do a low-intensity run on Monday (switched from Friday) and my Saturday long run on Friday.

That way I will have one day of the week where I can sleep or simply not have to think about running or work!

What are your goals for the month ahead?

Beginner Runners Part 3 -- Putting on Mileage

Taken from googleimages

There is always the temptation to do more than you are physically capable of when exercising or playing sports. I am the same. It is nice to set goals for yourself. When you meet them, and surpass them, you stay motivated. However, it is not good to overestimate your capabilities. 

• Assuming that you've been running for a few months already
• AND can run 30 minutes with no problem

It's time to start putting on mileage. 

This is mostly so that you stay in good shape and don't plateau. Once an exercise routine gets too easy it is time to make it more challenging. Obvious right? So...

How do you measure "easy"? 

• When you can do an exercise correctly
• Take your time 
• AND your body no longer responds to it. 

For me many times boredom is the main deciding factor.

I didn't worry about mileage until I'd been running for at least three months. I started with 30 minutes and then would increase the time as I saw fit. I never went over 45 minutes in those three months. 

I started thinking about distance mainly because I wanted to start running some races. So I started recording my runs to measure how long it took to run certain distances. 

Even if you never plan to run a race you will still run longer distances as you become a stronger runner.

Tips:

• Get a heart rate monitor. This will allow you to track how hard you're working and allow you to train better for endurance.
• Make 3 miles your first goal. After that build up slowly to 4, then 5, then 6... I say this because it is the distance (more or less) of a 5K. The typical newbie runners goal.
• Buy a tool to help you record your distances. Obviously, it's no use running and having no idea how many miles you've clocked in. Check out this useful tool on google. It's a free way to do the same.
• Document everything. You will thank yourself later.
• Add weight training to your routine and STRETCH UNTIL YOU GET BORED!!!. It becomes more and more important as you run longer distances to have strong, loose, quadriceps, hamstrings, abs, and back muscles. 
• Stretching and weights will help you to avoid typical running injuries like Iliotibial syndrome (weak hips), runner's knee (weak quads), shin splints (running too much too fast), and other strains and fractures affecting the legs, ankles, feet and knees.
• Have a balanced diet
• Get enough sleep
• Become familiar with RICE (rest, ice, compression, elevation). A runners best friend for sore muscles.
• Join forums and/or buy runners magazines to connect with other people and to learn from their successes (and mistakes!)
• Educate yourself. I searched on google for running programs for beginner runners until I found one that worked for my fitness level and schedule. It was incredibly helpful.

(Be sure to check out future posts on my current, tweaked, running schedule)

Also check out my posts on Beginner Runners Part 1 -- Preparation and Part 2 -- Start off Slow for more information on running.