Some of my most fondness memories of the hard training sessions I have done over the years were the times I spent with my friends who slogged and toiled with me. Each drop of sweat was truly shared as we “hung tough” together. If there ever is a place to build friendships it was there on the track, trails and parks where we worked our tails off. We were in it together, we succeeded and failed together.
I am a firm believer that regardless of your current fitness level, whether a world class athlete or recreational athlete you can benefit from “budding” up with some of your friends to workout together. Together you can motivate and encourage each other to strong workout performances.
The key is to find workout friends who are of similar strength. However, if your fitness levels vary greatly, you can still tailor the workout to benefit all.
Let us say we have Group A, they can run a mile in 10 minutes, and Group B, can run a mile in 13 minutes while Group C can run a mile in 15 minutes. Your workout calls for running 5 x 800 meters in 6 minutes.
Group C will leave first, one minute later Group B will leave, with Group A leaving one minute behind Group B and two minutes behind Group c. You stagger the starting times so that all groups should finish together.
Good luck with your training and finding friends to workout with.
Tuesday, January 29, 2008
Monday, January 28, 2008
Benefits of Cross-Training
Cross training, what is it and what can it do for you? Regardless of whether you are a competitive or a recreational athlete, cross training can be of great benefit to your overall fitness.
Cross training is performing “other” exercise routines which are not normally part of your primary program. Many people choose to use lighter exercises for cross training. For instance, if you are a walker or runner you may want to try swimming or cycling which have a lighter impact on the body.
Cross training allows you to work on different parts of the body that you may not have in your primary exercise. As a walker or runner, your arms may never see any exercise, but if you were to cross train by swimming or lifting weights you will engage those muscle groups into your program.
Cross training will help you avoid injuries by reducing the amount of work load you will place on one set of muscles. Through repeated action your muscles, bones and tendons could become overused. By cross training you will use different parts of your body thereby shifting the workloads around your body.
As a walker or runner here are some cross training exercises you should consider. Swimming, aerobics, weight lifting, rope jumping, stretching and cycling.
Cross training is performing “other” exercise routines which are not normally part of your primary program. Many people choose to use lighter exercises for cross training. For instance, if you are a walker or runner you may want to try swimming or cycling which have a lighter impact on the body.
Cross training allows you to work on different parts of the body that you may not have in your primary exercise. As a walker or runner, your arms may never see any exercise, but if you were to cross train by swimming or lifting weights you will engage those muscle groups into your program.
Cross training will help you avoid injuries by reducing the amount of work load you will place on one set of muscles. Through repeated action your muscles, bones and tendons could become overused. By cross training you will use different parts of your body thereby shifting the workloads around your body.
As a walker or runner here are some cross training exercises you should consider. Swimming, aerobics, weight lifting, rope jumping, stretching and cycling.
Saturday, January 26, 2008
Commitment - Setting Your Goals
Whenever you start on an exercise program, the key aspect is to remain committed. Lack of commitment spells failure; there is no way to achieve personal fitness goals without being committed to them in the first place.
So what does commitment mean to you?
Firstly, commitment should be a goal. As you have probably read in other postings on this blog I firmly believe that you should write down all your goals, and the commitment is one of them.
Here is how you write down your goal. “I will remain committed to the goal of walking or running a 5km race on November 1, 2008 by walking or running four times each week for 20 to 30 minutes over the course of the next 5 months”
Your goal is very clear and specific. You know what the goal is, how much you need to workout and what the deadline will be, the race.
So, as you place your race schedule or workout schedule for 2008, try writing down your goals and especially focus on the goal of being committed.
So what does commitment mean to you?
Firstly, commitment should be a goal. As you have probably read in other postings on this blog I firmly believe that you should write down all your goals, and the commitment is one of them.
Here is how you write down your goal. “I will remain committed to the goal of walking or running a 5km race on November 1, 2008 by walking or running four times each week for 20 to 30 minutes over the course of the next 5 months”
Your goal is very clear and specific. You know what the goal is, how much you need to workout and what the deadline will be, the race.
So, as you place your race schedule or workout schedule for 2008, try writing down your goals and especially focus on the goal of being committed.
Friday, January 25, 2008
Long Slow Distance (LSD)
Yesterday we spoke of the need to vary your training up to increase your speed. To get to the speed you want to achieve, you will need to get some long slow distance runs or walks under your belt in order to build a solid base which will ensure that you will be able to maintain the speed that you will gain from that particular type of training.
So what does the slow distance do for you? As mentioned, once you get to the speed training and have attained a good speed level, you will be able to hold onto that speed throughout the season. If you do not get your long work in, and then work on your speed, you will get the speed but it will not last as long as you would hope.
Here is an example of how to balance distance and speed into your training.
Week 1 – 100% LSD – 0% speed
Week 2 – 100% LSD – 0% speed
Week 3 – 90 % LSD – 10 % speed
Week 4 – 90% LSD - 10 % speed
Week 5 – 85% LSD – 15% speed
Week 6 – 80% LSD – 20% speed
Week 7 – 70% LSD – 30% speed
Week 8 – 60 % LSD – 40% speed
Week 9 – 100 % LSD – 0% speed
Week 10 – 50% LSD – 50% speed
Week 11 – 30 % LSD – 70% speed
Week 12 – 100% LSD – 0 % speed
Week 13 – Race
Play around with some long distance and speed combinations until you find something that you feel comfortable with. Remember you have to be able to recover from your hard speed efforts.
So what does the slow distance do for you? As mentioned, once you get to the speed training and have attained a good speed level, you will be able to hold onto that speed throughout the season. If you do not get your long work in, and then work on your speed, you will get the speed but it will not last as long as you would hope.
Here is an example of how to balance distance and speed into your training.
Week 1 – 100% LSD – 0% speed
Week 2 – 100% LSD – 0% speed
Week 3 – 90 % LSD – 10 % speed
Week 4 – 90% LSD - 10 % speed
Week 5 – 85% LSD – 15% speed
Week 6 – 80% LSD – 20% speed
Week 7 – 70% LSD – 30% speed
Week 8 – 60 % LSD – 40% speed
Week 9 – 100 % LSD – 0% speed
Week 10 – 50% LSD – 50% speed
Week 11 – 30 % LSD – 70% speed
Week 12 – 100% LSD – 0 % speed
Week 13 – Race
Play around with some long distance and speed combinations until you find something that you feel comfortable with. Remember you have to be able to recover from your hard speed efforts.
Thursday, January 24, 2008
Exercise and sleep
Most of us think that exercise and sleep have nothing to do with each other. On the contrary, although sleep is the opposite of exercise it plays a vital role in improving your health. In fact if you are sleep deprived you will more than likely experience changes in some of the dimensions of health.
So what does this have to do with exercise? People who exercise tend to have better sleeping habits, better sleeping habits result in improved health!
Try increasing your intensity of exercise as you progress in your program. As your intensity increases you will find you will sleep better. With that said, try not to exercise right before you go to bed because the acute effects of exercise will actually keep you awake.
Exercise well = sleep well
Happy dreaming!
So what does this have to do with exercise? People who exercise tend to have better sleeping habits, better sleeping habits result in improved health!
Try increasing your intensity of exercise as you progress in your program. As your intensity increases you will find you will sleep better. With that said, try not to exercise right before you go to bed because the acute effects of exercise will actually keep you awake.
Exercise well = sleep well
Happy dreaming!
Increase your Speed
If you have ever trained for awhile and found yourself in a rut, where no matter how hard you train it just seemed that you could not go any faster. What is the problem?
The problem may be you are training like a tortoise and wanting to run like the hare. Here are some tips for increasing your speed.
Run Intervals
Warm-up by jogging for 5 minutes slowly, then sprint for 30 seconds, jog 1 minute, sprint for 30 seconds, and jog another minute. The intensity and length of the intervals will depend on how fit you are. For starters try just a few repetitions, increasing them as you get fitter and stronger.
Run Hills
Warm-up for 5 minutes, find a small hill, run hard up the hill, and jog down. Repeat this until your heart rate is above 120 beats per minute, then jog back home slowly.
Run Strides
Warm-up for 5 minutes, find a smooth and flat piece of road, bike path, country road or grass field that is approximately 100 meters in length. Run the 100 meters fast, but in control. Think of yourself as an Olympic sprinter, smooth, strong and powerful.
Make sure that you are well rested to perform these “sprint” drills, incorporate some slow, long distance running, walking or jogging between these workouts to ensure adequate recovery.
by SpeedySneakers.com a Walking and Running Club for women.
Dedicated to promoting health and fitness through walking and running programs.
The problem may be you are training like a tortoise and wanting to run like the hare. Here are some tips for increasing your speed.
Run Intervals
Warm-up by jogging for 5 minutes slowly, then sprint for 30 seconds, jog 1 minute, sprint for 30 seconds, and jog another minute. The intensity and length of the intervals will depend on how fit you are. For starters try just a few repetitions, increasing them as you get fitter and stronger.
Run Hills
Warm-up for 5 minutes, find a small hill, run hard up the hill, and jog down. Repeat this until your heart rate is above 120 beats per minute, then jog back home slowly.
Run Strides
Warm-up for 5 minutes, find a smooth and flat piece of road, bike path, country road or grass field that is approximately 100 meters in length. Run the 100 meters fast, but in control. Think of yourself as an Olympic sprinter, smooth, strong and powerful.
Make sure that you are well rested to perform these “sprint” drills, incorporate some slow, long distance running, walking or jogging between these workouts to ensure adequate recovery.
by SpeedySneakers.com a Walking and Running Club for women.
Dedicated to promoting health and fitness through walking and running programs.
Wednesday, January 23, 2008
The Most Important Season
The most important time of the year to train and get ready for summer is in the winter months. This is the time to build your base from where you will springboard your summer workouts and racing season.
The base is that block of time, which can be as long as 12-weeks, where you will slowly and methodically build your strength through some long slow distance walks or runs. It is also the time to get into the weight room for anywhere between 2-3 times each week.
Missing or not taking advantage of the winter months will definitely cause you to start way behind any of your friends that committed themselves to a winter training program. I realize that when it is cold, it can be difficult to become motivated to get out there, or even run on a treadmill, but it has to be done in order to achieve your goals.
If you cannot be self-motivated, set small goals for yourself to get through the 12-weeks that you should commit to a winter program. Divide the 12 weeks into four quarters of three weeks each. After each three weeks, give yourself a reward such as a day off, or a longer sleep in on a regular workout day. At the end of the 12 weeks, treat yourself to a great tasting meal; forget the fat and carbs just do it. You will not loose anything by indulging after working out for so long.
It is now January if you have not started on your program; you are now looking at completing your winter program around April. The window is still open to get committed, so get out there today and make it happen.
The base is that block of time, which can be as long as 12-weeks, where you will slowly and methodically build your strength through some long slow distance walks or runs. It is also the time to get into the weight room for anywhere between 2-3 times each week.
Missing or not taking advantage of the winter months will definitely cause you to start way behind any of your friends that committed themselves to a winter training program. I realize that when it is cold, it can be difficult to become motivated to get out there, or even run on a treadmill, but it has to be done in order to achieve your goals.
If you cannot be self-motivated, set small goals for yourself to get through the 12-weeks that you should commit to a winter program. Divide the 12 weeks into four quarters of three weeks each. After each three weeks, give yourself a reward such as a day off, or a longer sleep in on a regular workout day. At the end of the 12 weeks, treat yourself to a great tasting meal; forget the fat and carbs just do it. You will not loose anything by indulging after working out for so long.
It is now January if you have not started on your program; you are now looking at completing your winter program around April. The window is still open to get committed, so get out there today and make it happen.
Tuesday, January 22, 2008
Pack Away the Excuses
If you have forever contemplated getting started in a regular workout routine, but find yourself making excuses, now is the time to pack away Ms. Excuse.
Some people refer to excuses as “rationalization”, for most others they are just simply “excuses”. We are all human, we use rationalization all the time to fit our lifestyles, our moods and emotions. If we are feeling down, we may rationalize that having a sugary coke and piece of chocolate cake will help us feel better. Chances are it will probably make you feel worse.
Since rationalization is all in the mind and not anything physical, you should try to trick your mind to avoid falling into the rationalization trap.
Here are some tips to move beyond a state of rationalizing for the negative and into a stronger more positive state.
Determine to make a change. Tell your mind you are now ready to become healthy and fit.
Write down your intended goal. Make it specific, and measurable. “I will run a 5 mile road race on April 20 of this year”.
Tell others about your goal. Let others know what your goal is so that they can ask you about it and thereby force you into achieving your goal.
Setout a plan to achieve your goal. Write down specific steps you will need to take in order to reach the goal. If needed, solicit help from a coach.
Have fun. Always, have fun getting to your goal. If you goal is not fun then you probably have set the wrong goal.
For the benefit of all the readers of the Speedy Sneakers Blog, let us all know how you overcame the nuisance of making excuses and how you achieved your goals.
Monday, January 21, 2008
Three Times for 20-Minutes
If you are trying to get started in a fitness routine a good starting point may be to start out by walking, jogging or running for 20-minutes three times a week. If you are like me, I have often sat around and watched as 20-minutes just flew by and thought to myself, wow, I could have finished a quick workout. It is absolutely amazing how fast 20-minutes can just melt away when you are doing nothing. Not to mention if it is 5:30 a.m. and you are trying to squeeze every last minute out of your sleep.
So what to do to get those 20-minutes out of the day. First, make a contract with yourself. Write it down if need be. Get a friend to workout with you. If you have kids that are old enough to exercise, get them to go with you. If you have a husband who does not want to exercise, but will ride his bike alongside, get him to do it.
Decide whether you are a morning or an evening person. If you prefer getting up early, then get started on your workout. If you an evening person, delay that workout until the evening. Make it easier on yourself. Workout when your body and mind are ready.
Lastly, keep a dairy or a logbook of your workouts. This will help keep you motivated and on track.
So what to do to get those 20-minutes out of the day. First, make a contract with yourself. Write it down if need be. Get a friend to workout with you. If you have kids that are old enough to exercise, get them to go with you. If you have a husband who does not want to exercise, but will ride his bike alongside, get him to do it.
Decide whether you are a morning or an evening person. If you prefer getting up early, then get started on your workout. If you an evening person, delay that workout until the evening. Make it easier on yourself. Workout when your body and mind are ready.
Lastly, keep a dairy or a logbook of your workouts. This will help keep you motivated and on track.
Wednesday, January 16, 2008
Exercise intensity
So you started your exercise program. How do you know if what you are doing is sufficient enough to bring about cardiovascular improvements? One way that you can gauge your effort is by examining your intensity level.
Intensity is how much effort you put into your exercise. According to the American College of Sports Medicine (ACSM) your intensity level should be between 60% and 90% of your maximum heart rate. This level of intensity is often referred to as your target heart rate (THR) zone. In order to find this level here are few simple calculations:
Predicted Maximal Heart rate (PMHR) = 220 - age
60% = PMHR X .60
90% = PMHR X .90
For instance, a 45 year female's THR zone would be
PMHR: 220 - 45 = 175
60%: 175 x .60 = 105
90%: 175 x .90 = 158
Therefore this individual should be exercising at a level that elevates her heart rate between 105 and 158.
Intensity is how much effort you put into your exercise. According to the American College of Sports Medicine (ACSM) your intensity level should be between 60% and 90% of your maximum heart rate. This level of intensity is often referred to as your target heart rate (THR) zone. In order to find this level here are few simple calculations:
Predicted Maximal Heart rate (PMHR) = 220 - age
60% = PMHR X .60
90% = PMHR X .90
For instance, a 45 year female's THR zone would be
PMHR: 220 - 45 = 175
60%: 175 x .60 = 105
90%: 175 x .90 = 158
Therefore this individual should be exercising at a level that elevates her heart rate between 105 and 158.
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