Sepia Prime Woman Digital Magazine March 2014 | Page 10

Remonia What would she say to a woman who wants to start running? There are plenty of learn to run training programs, apps and running groups to help get you started. Grab a friend, relative or your loving pet and start walking. In no time, your short walks will get longer and your steps will turn in a jog. YOU CAN DO IT! What she enjoys most about a run? Running is stimulating! It enhances my overall well-being. At 55, I giggle every single time I think of myself as a Runner. However, after completing thirteen 5Ks, two 10Ks and one 11.6K marathons, I AM A RUNNER and I LOVE IT! UP & RUNNING continued Suggestions for Starting A Running Program Week 1: Warm up 5 minutes, 2 minutes running, 4 minutes walking, end with a cool down. Week 2: Warm up 5-8 minutes, increase running to 3 minutes, walking 3 minutes, and running 3 minutes. End with a cool down. Week 3: Warm up 5 to 8 minutes. Increase running to 4 minutes combined with 2 minutes of walking. End with a cool down. Week 4: Five minutes running and 3 minutes walking, plus a cool down. *Aim for 20 to 30 minutes total when beginning* Work on building up the duration and intensity over the next 4 weeks. Make sure you schedule proper rest days. If you run Monday-Wednesday-Friday, Tuesdays and Thursdays should be strength and cross training days. Proper recovery is extremely important when beginning any program. You need PROPER RUNNING SHOES. Not cross trainers, walking or tennis shoes. You need a good quality pair that will protect and support your feet during training sessions. If you have any questions, please feel free to contact me at: [email protected] Sepia Prime Woman March 2014