"Advice from Windmilers coach Wen Seear

Anyone can run. Anyone who tries can improve.
You do need to walk before you can run, so use the following programme for guidance.

Repeat the above cycle (Weeks 1 - 8) with a mixture of jogging and walking until you can run three times a week for 20 minutes without walking. Then increase each run as in Weeks 1-8 by 5 minutes. "

from: www.windmilers.org.uk/gettingstarted.htm

3. Hal Higdon's Website has a 30/30 plan for beginners:

Comments:

The vast majority of programs for the beginner that were researched are time based. Women in Motion checked several running clinics in the city. All clinics were consistant in that they all use a time based program because it offers an almost 100% guarantee of success. It was felt that distance based programs cannot offer the same success rate. So as a beginner, which program would you select?

Don't go nuts with mileage. Stay within your fitness level. If someone is doing more mileage than you don't worry. You have to know what works for you. More experienced runners can do more mileage because their bodies have been adapted for it. Bio-mechanics, genetic factors, and quality training all contribute to a runner. Remember there is more to running than just running. Set your own goals. It's more important to try to keep running for as long as you can. If you have to stop running for whatever reasons stay fit. Brisk walking, swimming, just stay in shape. It will pay off in the long run.

Listen to your body, you have to know when to push it, and when to back off. Don't try to force yourself to run in pain. Some people think that if they don't train hard every day they are not giving it their all, that's not true. Rest is very important. Follow the hard-easy principle. After hard days, take an easy rest day (easy run,off day, or aerobic alternative).

Runners stay runners longer if they have someone to motivate them. Try to find a partner or group to run with. Being around friends can really pick your spirit up on those days when you don't feel like running.

Set goals and rewards. You have to have a reason to run. You know what it is, it keeps you coming back for more day after day. When you have achieved a goal reward yourself. Buy something you always wanted, go out to dinner, or a movie, find something to reward yourself.

Be creative, find a new route. Do something unexpected in your run.

Most important: HAVE FUN !

Good Luck and Great Runs

Gord - Women in Motion

FROM AROUND THE 'NET  

1.Heart Disease in Children
 
 The U.S. Health Service has determined that 40 percent of American children from five to eight years old show at least one health risk sign of cardiovascular disease. Studies indicate that 50 percent of girls and 30 percent of boys in the U.S. cannot run a mile in less than ten minutes. This information, along with the fact that only 36 percent of American children are enrolled in daily physical education classes, indicate that a large majority of future adults will suffer from some type of heart disease at an early age.
To change the fitness level of a child, one hour of physical activity is needed every day. Parents need to take a more active role in the development of physical fitness in their children. Personal trainers, sports clubs, fitness facilities, and family fitness activities are ways to ensure this need is met. Also, parents should encourage their local schools to include daily physical education programs from kindergarten through twelfth grade with a qualified physical education instructor.
 
2. Reaching That Peak

Eventually you will reach a peak in your training. Running becomes easier and less of an effort. You are able to finish your weekly long runs at the same pace you started-and you don't feel as tired or worn out the next day. You feel good. To achieve peak performance, mental strength may be as important as physical strength, but you achieve mental confidence by training yourself physically.

-- Hal Higdon's Marathon: The Ultimate Training Guide, page 116.

3. Developing The Mental Edge:

Eight Simple Effective Mental Preparation Techniques for the Next Marathon

a. Create a Goal.

Whether this is your first or twenty-fifth marathon, you need a goal. You need to be constantly reminding yourself why in the world you're out there doing this!

b.  Relax.

Learn to relax your mind and body on cue so that you can duplicate this state on race day. Tense muscles and stressful thoughts cause you to be lose energy before you even begin the race! As well as during the race and afterwards.

c. Stay Positive.

Athletes at all levels knew they were in trouble when they'd begin to think negative thoughts during competition. They stop believing in themselves, decrease their original goal, and at the very least, slow down. Practice a few words or phrases during training so that you are ready to go during the race. Say the words aloud or to yourself just to get yourself through the tough spots. Several popular words are: "I'm floating along", "I can do this", "I'm doing just fine. It's okay".

d. Visualize Success.

Create your happy ending. Practice seeing yourself meet the goal you've set. Imagine how you want your body to feel before and during the race - feeling light, having a smooth stride, a relaxed form and mind.

e. Remain Focused.

Actually have a realistic training schedule in place.Your training should be written out ahead of time. If your training times are written down, you are more likely to follow through with it and not allow other activities to take precedence. During the race, it is important to stay focused as well. Allowing yourself to be distracted by the scenery and crowds is okay for a short period of time, but be sure to bring the focus back on yourself and your running for the majority of the race, making sure you're staying in touch with how your body feels, what your body needs, and that you're meeting your time goals.

f. Take One Mile (Kilometre) at a Time.

Split the race up into small segments. It makes the large task more conquerable. For example, Separate a marathon into five segments - four 10 K runs and then the final 2.2 kilometres. Then only think about one segment at a time. Before you know it, the marathon's over!

g. Allow For Flexibility.

Being flexible is important in training and racing. Sometimes you may be too sore or tired to follow through with a scheduled session. If you need to miss a workout, it is okay. Don't allow yourself to get stressed and certainly don't try to make up for it another time. You may have calculated what time you'd like to do the first mile in, but soon find that it took that much time for you to get over the start line. It may be more crowded than you expected, you may not have been able to get as much water as you wanted, you may develop cramps, and/or have inclement weather...the possibilities are endless. If any of these happen, just renegotiate your goal and pace and allow yourself to make the best of any unforeseen circumstance.

h. Have Fun.

This is the most important. All retired athletes who quit their sport other than injury said it was because they weren't having fun anymore. If you're not, don't do it - find something else to do. Life is too short.


4. Short steps to faster running

Running faster means taking more steps in less time. That's just common sense, but here's the surprise: it also means taking shorter strides. The Washington Running Report tells us this week that as runners become faster, their strides almost always become shorter. The lesson is that efficiency and speed comes with short, fast steps.


5. Put your injury on ice

If you've ever been through the injury mill as a runner, you're probably familiar with the RICE method of injury recovery: Rest, Ice, Compression, Elevation. You can't go wrong in applying ice to a sore muscle or knee, particularly if there's swelling involved.  Be more cautious about applying heat, only doing this in combination with a doctor's advice.


6. What's in a running shoe?

Totally Confused: that's the way many runners feel when surveying the varied selection of running shoes on the market. Which shoe will fit your foot type best? For the answer, you have to dig through information about medial posts and EVA cushioning.

ActiveUSA offers a beginner's guide on running shoe technology.
For more, check out the story:
http://www.activeusa.com/usa/full_story.cfm?Story_ID=425&Rid=31


7. How long, how many, how fast?

There's nothing quite so anxiety-producing for runners training for a first marathon as the mysterious long run.  The essential building block for marathon success, the long run often comes with as many questions as it does muscle soreness.

At Racegate.com Hal Higdon tackles The Big Issues of the long run: how long, how fast and how many? Check out the full article:
http://www.racegate.com/story.cfm?story_id=700&sport_id=1


8. Outrunning the common cold

What are the dos and don'ts of running when you're feeling under the
weather. It's safe to run when your symptoms are above the neck. Run with a head cold, but not with a chest cold. Never run when you have flu symptoms.
Running may help with some cold symptoms. Recent studies found that running does not help speed recovery from a cold or other illness. The stress and strain of running may even inhibit your immune system -- so be sure to get the proper post-run rest and relaxation. Check out Michael Tsai's current column in his twice-monthly Running Commentary:
http://www.islandscene.com/running_commentary/2000/000202/sick/


9. Reps?

Repetitions, or reps, refer to longer speed workouts (800 meters to twomiles) run at slower than race pace, with a long rest in between. Repetitions are early season workouts. Unlike intervals, repetitions can be run on or off the track, as long as you measure the distance accurately.

-from Ken Sparks and Dave Kuehls, The Runners Book of Training Secrets, page 32.

10. After Exercise.

The first four hours after exercise is an important time. Eating carbohydrates in food, such as fruit and breads, or in energy-replacement drinks immediately after exercise and every 15 minutes over the the next few hours will enhance muscle glycogen production. Doing this, stead of eating one big meal an hour after a race, maintains higher blood glucose and insulin concentrations, which in turn makes greater absorption of energy into the muscles possible.

- from Ken Sparks and Dave Kuehls's The Runners Book of Training Secrets, page 132.


11. Breathing
 
Breathing--we do it an average of 12 to 20 times per minute, every minute of our lives. We have been breathing since we entered this world, and we do it without thinking about it. But take a minute and really think about the act of breathing.
The brain is responsible for controlling breathing. When we breathe, we inhale air, which contains oxygen. Oxygen is what the cells use for energy so they are able to work properly. When we are sleeping, our breathing rate is slower because our bodies are resting. When we are awake or exerting energy, our breathing rate increases because the muscles and brain need extra oxygen to work harder.
Take a minute and think about what you are doing right now--breathing. Take a good deep cleansing breath, and relax.  Breathing effectively can allow your body to get optimal usage of the oxygen. Here are some tips to help you focus on your breathing:
 - Stop and think about it.
- Alternate regular breaths with deep, cleansing breaths. The deep breaths should expand your stomach.
- Let your mind travel to somewhere you enjoy--the mountains or the ocean, for example. Alternate your breathing methods throughout your journey
- Close your eyes and scan your body--starting at the toes--and work your way to the top of your head. This will help give all body parts some much-needed attention. Continue to alternate breathing methods (cleansing and regular breaths).
- With eyes closed, tighten body parts one at a time, starting with your feet. Tighten and relax each area as you work up to your neck.
- Think about the importance of breathing. Enjoy the simple things--even those as simple as breathing. 

12. The Abdominal Muscles
 
Running is beneficial to many muscles. This form of aerobic activity helps reduce the amount of fat stored around the muscles. It is important, to perform strengthening exercises three times a week or so, to give specific muscle groups attention. Basic crunches will help tighten that group of muscles, but the fat will not disappear by doing crunches. Fat will only disappear if you burn more calories than you consume.
Remember your running form and work those abdominal muscles along the way. You look better and feel great. Make sure your shoes are in good shape and not worn out and dress appropriately so you don't get too hot or stay too cold.

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Fariyal Samson Winning the CrossCalgary 59.1K Ultramarathon

Words of Inspiration

"If you're a beginner, run by time instead of distance. That way, you won't
be preoccupied with your speed. For example: Rather than heading out for 2
miles, tell yourself you'll run for 20 minutes. Slowly build your endurance
by adding a few minutes at a time."

- Alisa Bauman, Runner's World senior editor

 

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The Running Woman Message Board in Diet and Fitness
The Running Woman Message board continues to be active. We continue to offer advise to all posts and as a result of postings in July, the main article of the newsletter was generated. Thanks to all of you who have provided assistance. Good Luck and Continued Running to all.
Gord
The Runner's Club
The RUNNER'S CLUB is still quiet, but with the number of members increasing daily. We are still having problems with but with incorrect email addresses. This makes it difficult to communicate with all members. If you are a member, please take the time to ensure that your email address is the one you want to use.
A reminder that two features of the CLUB still remain the ability of members to communicate with each other privately in the CLUB and the ability to arrange to chat with each other in the 24 hour chat facility.
Good Luck and Great Runs
Gord

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About This Newsletter
A reminder that experts - we are not. Information presented here is a collection of research with a taste of experience and opinion added for flavour. We don't get upset if someone disagrees with anything that has been said or written. In our experience with running groups here at home, it is difficult to get agreement on most anything. If it works for you, then it works.
Neither Women in Motion nor the author of this newsletter provides professional medical advice. The information in this newsletter is intended to help you better understand running issues. It is not intended to replace the advice of a physician. If you read something in the newsletter that contradicts what your physician tells you in any way, always follow your physician's advice.

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If you have any suggestions for topics or questions please email us. We would like to publish a monthly newsletter that reflects the interests of the female runner.
Gordon Samson, Editor
Women in Motion

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Practice doesn't make perfect, perfect practice makes perfect.
-Fariyal Samson, B.PE, B.Ed
© Women in Motion

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Women in Motion August 1.2000