Sunday, January 18, 2009

Getting Started and Training Tips

What do I need to begin a successful running/walking program?

• Motivation! Make exercise one of your main priorities of the day
• Shoes – the best investment you can make!
• Water bottle (you may consider a hydration belt to hold your water bottle)
• Watch, especially if you plan to do run/walk intervals
• Hat and sunscreen (when the weather gets better)

What do I wear?

• Proper running or walking shoes with good socks
• Comfortable shorts
• Comfortable shirt, short or long-sleeved
• Try moisture-wicking fabrics that keep the sweat away from your body
• Hat
• Women: Sports bra
• In the colder months, layer your clothing and take off pieces as your body warms up

Safety Tips

• Always carry visible identification with your name, emergency contact, medical history, and
allergies (wear on your wrist, shoe, or around your neck)
• Always tell someone where you are training
• Carry a water bottle and for the longer distances an energy bar
• Know the path you are training on
• If listening to music make sure it is low enough to hear what is going on around you, or try using only one ear plug
• Train with a buddy if not with the group sessions
• Be visible; wear reflective clothing if running/walking around traffic or at night
• When running or walking on the street, face traffic so that you can see oncoming cars
• Wear sunscreen, sunglasses and a hat

Do I have to follow the Suggested Training Schedule exactly?
No. This schedule is meant to be a helpful guide in your training. We are all beginning at different levels of fitness, and so the suggested starting point may be too easy or too strenuous for you. Listen to your body and adjust accordingly. Also, you don’t have to train on the days designated on the schedule. You can switch the days around to fit your schedule. Look at the number of long workouts, moderate workouts, and rest days suggested each week, and then arrange your workouts accordingly.

If you start to feel tired and worn out, then reduce your mileage or add more rest days into your training. Rest days are just as important as workout days. There is not a single training formula that will work for everyone, so you must listen to your body.

Why does the Suggested Training Schedule give both distance goals and time goals?
Some people have a strong preference for setting goals in terms of distance, while others prefer setting goals in terms of time. One is not better than the other. Decide where your preference lies and then refer to the corresponding schedule. Also, please note that if you are following the time schedule, you should periodically refer to the mileage schedule to make sure you are reaching the distance indicated for the Saturday “long workouts”. This will ensure that you
are able to complete the total distance on race day.

Are the long workouts really necessary if I do the moderate workouts?
If your only goal is to maintain a healthy fitness level, then the weekly long workouts are not necessary. However, if your plan includes the 10K or half marathon event, then it is important to slowly and gradually build up your time and mileage, so that your body is well-conditioned on race day. Pushing your body too far beyond what it has done before may result in injury. Gradually increasing mileage on a weekly basis will gently prepare both your body and mind for race day.

Are the moderate workouts necessary if I do the long workout each week?
Yes. Those who walk/run only once each week will struggle to regain their fitness during each workout session. Exercising a minimum of 3 times per week is recommended to maintain your cardiovascular fitness. Exercising 4 to 6 times per week is recommended for weight loss and optimal cardiovascular conditioning. Please don’t be a weekend warrior!

Are there sessions for beginners/advanced or for walkers/runners?
All sessions are open to walkers, gentle joggers and runners of all ages and paces. Our friendly coaches are there to help you fit in and find training buddies. At the Monday morning training sessions the coaches will jog or run for 7 minutes with 1 minute walking breaks between sets, so runners who can maintain that pace are encouraged to join them.


What if it rains on the day my group meets?
Working out in the rain can actually be refreshing and a lot of fun. When else can you splash around in puddles and feel like a kid again? Our general rule is that we train in the rain, but not if there is lightening. If you’d rather wait for clear skies before heading out the door, keep in mind that it could be raining on race day!

How fast should I run/walk in training?
The answer is that there are no “supposed to’s” . We’ll have team
members who can run an 8-minute mile pace, and others who will walk an 18-minute mile pace. The 8-minute milers will get first dibs in the food tent at the finish line but, other than that, nothing makes faster the better way to go. Everyone should go at their own pace. For the moderate-length workouts, walk or run at a pace at which you can carry on a conversation. As training progresses and you experiment with different paces, you’ll find the one that gets your heart pumping, but allows you to chat with a buddy is the most comfortable pace. For the long workouts, walk/run about 2 minutes per mile slower than you plan to on race day. This will reduce muscle soreness and recovery time.

What should I do on cross-train days?
These days are designated for either rest or cross training. It is important to rest during the week, but that does not mean you should do nothing. If you decide to add cross-training, consider swimming, hiking, light weight training, cycling, aerobics, or yoga.

-Tips Courtesy of Better Than Ever Arizona Cancer Center Run/Walk Training Program

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