By Kim Truman
Listen to your body first and foremost! If you know you are sore from getting into your workout routine or running schedule, then try to keep moving. This doesn’t mean you have to go “bulls to the wall” full on workout, but keep your body active. Once again, let me say that if you feel like you are injured or very fatigued, listen to your body and give it a day’s rest.
Some days it is easy to overdo it when everything clicks and your body feels super human. But as usual as I am always repeating, “awareness” is your best friend. Be aware not to overdo your workout on these types of days. Doing too much or doing too much too soon can result in injuries and burn out. Listen to your body and how you feel to keep your workout consistent and to meet your running goals. For example, I will use running. People start out with a high expectation and are excited about their running program. What happens is they go for the first couple of runs, endorphins kick in, and they feel great, so they keep going and end up overdoing it. Balance is key to reaching your running goals. As a rookie runner, you should start out with a training leg and setting your goals to run every other day. Once you are consistent and find your balance, you can start adding days to your running program, until you are running five days a week. Increase your time and distance, but gradually. No more than 10 percent from week to week. On the other days if you are sore, try to walk and keep moving, but do not do extreme distances. Think of it as lubricating your wheels or joints.
Here is an example of the 10 percent rule for your running workouts:
Add just enough time and realistic distance to improve your runs and fitness endurance. Most important is awareness to not overdo it – be realistic to keep injury free. Running is based on a building block method for your body to gain endurance, strength and pace.
If you run 60 minutes this week, then try running 70 minutes next week. If you run 90 minutes this week, then try running 100 minutes next week. If you run 120 minutes this week, then try to run 132 minutes next week. If you run 150 minutes this week, then try to run 165 minutes next week.
Rookie – Run 20 minutes and walk 10 minutes. Next week, try to run 30 minutes and walk 20 minutes.
Gradually, step up your time or mileage by 10 percent to reach your personal goal.