0 to 11 km
I was never into running!
In fact the only time I ever remember running was away from my parents when I was in trouble or when I was running late for the train.
I walked in all seven of my cross countries in high school and opted out in any athletics carnivals.
Like I said running was definitely not my thing!
Fast forward time and it’s amazing how you can change as a person.
Five years ago I was constantly suffering from a pinched nerve, a stiff neck and lower back pain, all due to my work of constantly lifting heavy children, as I was a day care educator. I was visiting the chiropractor on a weekly basis, only to feel better for a couple of days and then have the pain return with vengeance. In addition, I was in my second year of university and sitting for long periods of time which did not do my back any additional favours.
Studying nutrition opened up an array of information in regard to exercise. As we all know nutrition and exercise go hand in hand. I kept stumbling across information that would mention how exercise reduced stress, promoted better sleep, maintained bone mass and improved bone density. In addition, it improved circulation and oxygen delivery (which is better for studying and retaining information) reduced the risk of type 2 diabetes and blood pressure (which is highly prevalent in my gene pool), and cardiovascular disease. So it was simple for me to decide to join the gym and start an exercise program.
I signed up in the February with the intention of lifting weights (resistance training for bone and muscle strengthening) and bike riding (cardio training) and here I remained in my first year. But something happened………… I got bored and needed some variety.
So one day I decided to pop myself on that machine called the treadmill. It looked easy enough to walk on. I could do that!
But after a couple of times walking on it, I got up my courage to speed up that machine so that I could go jogging. Those were the longest 30 seconds of my life, huffing and puffing and nearly wetting my pants, I was sure to die right there on the floor. Unfit was a word that came to mind!
But for anyone that knows me well will also know I do not give up easily and after a couple of tries later I felt a challenge spur up inside of me.
I was not going to let this treadmill beat me. Besides, other people of all different ages didn’t seem to have a problem with it, so I was determined to conquer it.
And so it was. I made a go of running for 2 minutes without stopping, still dying slightly, bright faced and sweating profusely. How ridiculous, BUT I had made it to two minutes. What an achievement!!!! And here I remained for a couple more weeks, walking for 5 minutes (a warm up), running for 2 mins on 9 km/ph with another 5 minute walk in between, and running another 2 minutes. Sometimes I didn’t make it to the 2 minutes and other times I was relieved to get off that machine. But it didn’t stop me, every time I would visit the gym I would push myself a little harder and set a new goal until one day I approached a hurdle.
I noticed my hip starting to ache in the evening after a visit to the gym. What did this mean??
After some thorough “Google” investigations I found out that if I inclined the machine slightly between 1 and 2%, I could reduce the impact that the legs absorbed, reduce the less stress on my joints and increase the intensity of my workout. I couldn’t wait to put the theory to the test and after a week of trying at 1.5% incline the pain subsided and I have not had that pain since.
I kept going to the gym and found running settled my mind, it stopped me from over thinking (I have a tendency for worrying), my grades improved and the pain in my back disappeared. But after 3 years of on and off training I approached another hurdle, an achy right knee. Every time I would run longer than 10 mins at 2 minute intervals I had to ‘STOP’ as the pain was intense and I could not walk properly for the rest of the day. This went on for months until one day I decided to have my feet checked by someone at ‘Athlete’s Foot’. They explained that my foot was slightly rolling inward that pulled down on the muscles and would cause poor tracking of the knee. So I decided to buy some Asics running shoes to address this problem and surprising, No more knee pain.
So the whole point of this story is to tell you “Persistence Pays ”, and I can now run for 20 minutes straight at 8.7 km/ph and then a further 10 minutes at two minute intervals between 10 & 11 km /ph (Interval training involves increasing my speed and working out harder by having short bursts of high intensity exercise with rests in between). I am now running with some walking in between for 6 km within a 45 minute period.
I realised that by slowing the machine down to a doable pace I could run for longer periods of time. I also improved my technique by running quieter and more comfortable on the machine, aiming for a mid-foot strike under the centre of my gravity and relaxing my upper body.
So here is my guide to running 5 kilometres:
WEEK 1
1 minute jog/ 5 minute walk X 3 times a week (If possible)
WEEK 2
2 minute jog/ 5 minute walk X 3 times a week
WEEK 3
3 minute jog/ 5 minute walk (If you are finding the increased time too difficult at this stage maybe increase by 2.5 minutes).
WEEK 4
3 minute jog/ 4 minute walk X 3 times a week
WEEK 5
5 minute jog/ 4 minute walk X 3 times a week
Are you seeing the pattern?
By increasing your fitness each week you will find you will be able to run just that little bit further with reduced walking time in between. The secret here is to do it at your own pace. Everyone is different and some people may find this difficult and will need further time. While others may catch up pretty quick and can achieve these results quicker. For me it took a period of 4 years in between uni, work and home life, but consistency is the key.
However, before you start training make sure you read the following notes below to prevent injury:
1. This training program is only encouraged if you have a basic level of fitness, which may be achieved by walking 30 to 45 minutes three to four times a week as this will help strengthen your legs and build up cardiovascular fitness. You don’t want to risk injury.
2. Make sure you warm up on the machine by doing at least a 5 minute walk before each exercise session and at the end of the session. Don’t just stop the machine straight away but slow it down with a good 5 minute cool down and a 10 minute stretch.
3. Make sure you keep hydrated and eat a sufficient amount of carbohydrates and protein after your run to replace glucose stores and build up some muscle in your legs.
4. Remember to have fun!