On the run

By Naperville Magazine
Appears in the May 2018 issue.

The speed that a person takes to improve his or her running fitness can vary. Some may be able to start from running one block to being able to finish a 5K in eight weeks, while it may take others 12 weeks or more. No matter how long it takes, patience is key to avoiding injury. Be sure to progress at a rate that works for you. Some runs will go better than others; most runners have good days and not so good days—this is normal.

Running with a partner or partners helps a great deal to combat boredom and increase motivation. Many people are surprised at how much easier running is when they have someone to talk to and know there is someone they don’t want to let down.

Starting out, aim to have at least one day of rest between each walk/run day. These rest days will help in recovery and prevent injury.

There are many different programs available for new runners; the two approaches below—fartlek and interval—seem to be the most popular. Structured running programs with set distances and times for running and walking work best for some (interval), while others prefer more relaxed go-by-how-you-feel plans (fartlek).

The word “fartlek” means “speed play” in Swedish. Fartlek runs are
less formal and work well for people who prefer to set run/walk intervals at their own pace. Here’s an example: Walk for five blocks, then run to a set point roughly 200 meters ahead, such as a light post. Repeat this pattern of walking to a set point, and then running to some landmark you can see in the distance.

The goal for each program is to progress at your own pace. Gradually increase the time you spend running and decrease the time spent walking. When beginning, all running should be at a comfortable pace—this is not fast sprinting. Before you start a running program, consult your doctor and confirm that you can walk briskly for 30 minutes.

Warm-up

	Leg Swing Stand holding onto a fence or pole with your left hand, then swing your right leg back and forth 10 times, gently, without extending uncomfortably; preferably so your leg is parallel to the ground in front and back. Next, switch sides and repeat. Then swing each leg independently side-to-side, again without extending too far.
	Toy Soldier March Standing with one arm straight out in front of you, palm facing the ground. Raise the opposite leg straight up, keeping the knee straight, reaching your toe as close as possible to the outstretched hand. Do this ten times on each side.

One-Week Fartlek Training Schedule

Sunday Cross-train 20 minutes (cycle, swim, elliptical, etc.)

Monday Run/walk for about 20 minutes (1 to 1½ miles) in this pattern: Walk for about 5 minutes, just until you feel warmed up. Then run about 2 blocks. Choose a landmark such as a tree or a light post in the distance, at a point that you feel comfortable running to. Then take a walk break again, just long enough so that you feel recovered enough to begin running again. Repeat this pattern 3 times total. Walk a few blocks to cool down.

Tuesday Rest

Wednesday Run/walk for about 25 minutes (1½ to 2 miles): Walk for about 5 minutes to warm up, then run 2 to 3 blocks, walk 2 to 3 blocks. Repeat this pattern three times total. Walk a few blocks to cool down.

Thursday Rest or cross-train for 30 minutes.

Friday Run/walk for 30 minutes (2 to 2½ miles): Walk for 6 minutes (or a half mile) for a warm-up, then run 4 to 5 blocks, walk 4 to 5 blocks. Repeat this pattern 3 times total. Walk a few blocks to cool down.

Saturday Rest

One-Week Interval Training Schedule

Sunday Cross-train 20 minutes (cycle, swim, elliptical, etc.)

Monday Run/walk for 25 minutes (1 to 1½ miles): Walk 4 minutes, run 2 minutes. Repeat this pattern 3 times total. Walk 7 minutes to cool down.

Tuesday Rest

Wednesday Run/walk for 30 minutes (1½ to 2 miles): Walk 5 minutes, run 3 minutes. Repeat this pattern 3 times total. Walk 6 minutes to cool down.

Thursday Rest or cross train for 30 minutes.

Friday Run/walk 35 minutes (2 to 2½ miles): Walk 6 minutes, run 4 minutes. Repeat this pattern 3 times total. Walk 5 minutes to cool down.

Saturday Rest