[katieb]

Hey Jeff! Ever hear the saying "be careful what you wish for...you just might get it"?????

If you want to watch my boobs bounce when I run...hey, knock yourself out (hopefully THEY won't knock ME out LOL).

But Honey, this ain't BAYWATCH! The glorified lumps of fat that are my breasts aren't ALL that is bouncing. As the old song goes, "there's a whole lotta shakin' going on!"

you crack me up!!!!!

BTW, I did another four miles this morning in 89 degree heat. Wanted to go early but had to be in the emergency room by 7 am to get the stitches out of my forehead (long stupid story...let's just say I did battle with the family room door...and lost)...so the heat kicked my butt. BUT I ran more of the distance today than I did yesterday....baby steps! I probably ran 2.5-3 miles....bouncing boobs and all.

katie

[Deltha]

Here is the info on running from the link listed above. I removed the info that listed page reference numbers and about running in cold weather...I figured it was a waste of my printer ink!

Anyhow, hope this helps everyone. I'm starting tomorrow.

Del

Beginning Runners Training Program
By Shelly Glover

This is the official Beginner's Running Program for the NYRRC Running Classes. Details for this curriculum are contained in The Runner's Handbook by Bob and Shelly-lynn Glover. The following pages give:
· A workout for each week
· Suggested readings from The Runner's Handbook (available at the NYRRC or in our online bookstore)
· Training tips.
The Beginner Program progresses to 20 minutes of non-stop running. When you can handle more, refer to The Advanced Beginner's (coming soon) or Intermediate (coming soon) program. A beginner runner is someone who can walk briskly for at least 20 minutes but can't comfortably run non-stop for one mile This beginner program has succeeded for two decades for hundreds of runners in our New York Road Runners Club classes. It will work for you too!

Week 1: Getting Started
Week Run-Walk Ratio (minutes) Total Run Time
1 Run 1, Walk 2. Complete sequence 7 times. 7

General Beginner Guidelines
· Run at least 3 days per week, but take off at least 1 or 2 days per week.
· Run slow enough for conversation and fast enough for perspiration. Run slow with fast walking breaks.
· Save hills and other terrain challenges for later. If you have to include hills, walk them until you are strong enough to run them.
· Run for minutes, not miles. Your first goal is to build up to running 20 minutes non-stop. You can do this in 10 weeks by sticking to our program.
· Warm-up with a 5-10 minute brisk walk. Cool-down with a 5-10 minute slow walk.
· Flexibility is an important heath and fitness component as well as part of a good running program. Stretch when you are well warmed up.

You'll Need
· A stopwatch or runner's digital watch
· Good running shoes -- Regular sneakers and cross trainers are okay for the first few weeks, but they can quickly lead to unnecessary aches, pain and injuries.
· Comfortable clothing.

Basic Form
Running is pretty simple, left foot then right foot, left foot and right foot and so on. Here are a few form cues to make your running adventures more comfortable and successful.
· Hands are cupped loosely. Relax and slightly curl the fingers. Try placing your thumb on the first joint of the index finger.
· Arms are loose and carried with the elbow bent at about 90 degrees near waist level
· Runner's posture is tall with shoulders down and relaxed
· Eyes focus forward about 10-15 feet in front on the ground
· Land lightly on the heel, rolling gently forward, pushing off with the front of the foot
· Breathing through the mouth is easiest. Aim to inhale every two steps or four footstrikes. Remember to exhale.

More Thoughts
You'll probably have sore muscles for a few days after your first workouts. Its normal - it's okay. A warm bath or shower may help you loosen up the day after a run and before workouts.
If you can't keep up with the schedule, don't give up. Stay at the level you can handle until you feel confident enough to move on. So what if it takes you 12 or 16 weeks to complete the program? Don't worry. Don't hurry. Remember it took you years to get out of shape and its going to take you some time to get fit. Your goal is to run non-stop for 20 minutes - smiling and talking all the way. It doesn't matter if it takes you four weeks or four months to reach that goal.

Week 2: Form
Week Run-Walk Ratio (minutes) Total Run Time
2 Run 2, Walk 2. Complete sequence 5 times. 10

Every runner develops his or her own form. Generally, running is a flowing movement. But this doesn't happen without some thought and practice.
There are four basic parts to good running form:
1. Footstrike
2. Forward stride
3. Body angle
4. Arm action

FOOTSTRIKE
As you move from walking to running, adjust your form. In walking, one foot is always on the ground. Running uses a propulsive push. The resulting airborne "float" between steps is a brief second neither foot is on the ground.
Try landing briefly on the heel bringing the forefoot down quietly as your body moves forward Push off the ball of your foot with a little spring. Toes point forward.
Most runners hit the ground slightly on the outside edge of the shoe heel, rolling inward lightly to the ball of the foot with the knee slightly bent to absorb shock. Running shoes are thicker and more cushioned in the heel to accommodate this heel-toe footstrike. Caress the ground in a rocking motion, spreading out the impact over the whole foot. You hit the ground with the force of three times your body weight, -- don't expect your shoes to absorb all this shock, it is essential that you learn to land gently.

STRIDE
As a beginner, don't try to change your natural stride. Just put one foot in front of the other and run. Don't consciously try to adjust stride length. Stride extends naturally as your legs get stronger and more flexible.

BODY ANGLE
Focus the eyes forward keeping your back straight. Tucking your buttocks under your hips produces an erect, comfortable position. Imagine a perpendicular line from your head, through your shoulders and hips to achieve the proper alignment.
Keep your head erect. If you bring it too far forward, you will start to lean frontward. Keep your eyes focused straight ahead. Your head weighs about ten pounds (perhaps more for some of my thick-headed friends), so keep it centered on your shoulders in a natural, relaxed position. See a book balancing on your head for the run.

Tension collects first in the neck and shoulders - let them hang loosely. Run relaxed. Move freely. Release any building tightness by occasionally letting your head roll from side to side, shrugging and lowering your shoulders, and dropping your arms loosely. Let your chin flap -- as in talking -- this helps keep jaw and neck muscles relaxed.

ARM ACTION
Your arms are not just along for the ride. Arm movement provides the rhythm. The faster and more forcefully they swing, the faster you will move. Vigorous arm pumping is essential when running up a hill
Don't worry too much about remembering all these form tips. If you feel good when you run--relaxed and comfortable--you're no doubt doing far more things right than wrong. There's no need to become obsessed with attaining perfect form; nobody's got it, not even the world's fastest runners.

Week 3: Motivation
Week Run-Walk Ratio (minutes) Total Run Time
3 Run 3, Walk 2. Complete sequence 4 times. 12

Sticking With it : Why we run and don't run; and why we should.
Why do we run? A Gallup survey asked:
"What are the two or three most important reasons you exercise?" The answers:
· Improve health 49%
· Stay in shape 34%
· Weight control 24%
· Feel good 23%
· Fun/enjoyment 13%
· Improve appearance 12%
· Muscle tone 10%

A Gallup survey asked "What are the two or three most important reasons you DON'T exercise? The results:
· No time, too busy (but 45% of exercisers report that 40%
· Too lazy (the honest ones) 15%
· Health problems (most are helped with exercise) 15%
· No interest--find exercise is boring (look for a fun activity) 13%
· Too old (you're never too old, see our chapter on aging) 12%
· It's not necessary (not if you care about your health) 10%
· Too tired (exercise gives you more energy than it takes) 9%.

Now let's look at these two polls together - If most of us exercise to improve our health, and the number one reason we don't exercise is because we don't have time - does this mean we don't have time to take care of our health?
If you don't take care of your health, you can count on a breakdown. Without your health, everything else is compromised. At least you can plan the times you exercise. You can't always plan your body's down time.

Week 4: Soreness
Week Run-Walk Ratio (minutes) Total Run Time
4 Run 5, Walk 2. Complete sequence 3 times. 15

DELAYED ONSET MUSCLE SORENESS (DOMS)
Oh those first few days of running are so exhilarating! Moving, sweating, a huff here, a puff there and at last you are finished with the workout and basking in the athlete's afterglow! Oh, but those first few weeks there's a price to pay! It's soreness!
Sore thighs and lower legs are especially common in beginners. This discomfort doesn't necessarily mean you're injured, but it can make running--even walking-- uncomfortable, slow you down, and may increase the risk of injury. DOMS often makes walking down stairs or sitting difficult. DOMS usually appears 2-24 hours after your workout and lasts from 4-10 days after a marathon. Peak discomfort is usually 48 hours after your run. Ease back or stop running while sore, damaged muscles heal.

Causes: Activity to which you are unaccustomed, improper warm up or cool down, inflexibility, improper recovery after hard runs, sudden increases in mileage, speed or hills
Treatment: Try light exercise to flush away waste products. Walking or non weight-bearing activity such as swimming or biking help recovery. Don't try to run if pain alters your form. Experiment with icing, massage, running on soft surfaces and stretching for relief. Warm baths or showers before workouts passively warm and loosen muscles.

Week 5: Running Shoes
Week Run-Walk Ratio (minutes) Total Run Time
5 Run 6, Walk 1 1/2. Complete sequence 3 times. 18
The most important investment any runner makes is a good pair of running shoes. Each shoe strikes the ground about 800 times per mile, hitting with the force of about three times your body weight. Running shoes protect feet from the environment, cushion impact, stabilize the foot, and neutralize biomechanical imbalances.

Choosing Your Shoes
Your best bet is a local running store where real runners fit shoes to your personal needs. Go ahead and try on every model in the store - if you really need to. You won't be the first runner having a hard time making a decision. Take your time and make your selection as carefully as possible.
Shoes are important and the only major investment on your road to fitness and performance. Pick the best shoes you can find and afford. Don't buy too cheap or you'll likely pay for it down the road. On the other hand, the most expensive shoes aren't necessarily the right ones.
Good shoe characteristics: flexibility, cushioning, durability, motion control--and comfort. Much more important than price, color, or brand name. Analyze the reviews of shoes in the running magazines and web sites to help with your decision.

Fitting
Have both feet measured for length and width. They may differ. Your shoe size gets bigger as you run more and with age.
· Try on both shoes of the pair; do not assume that since one fits they both will.
· Wear your running socks (changes in sock thickness affect fit) and, if you wear them, orthotics.
· Feet swell during the day. If you are morning runner, buy shoes in the morning to get the best fit. Likewise allow for a little swelling if you are an afternoon runner. If you are uncertain about which size to go with, take the larger. You can always fill in with insoles.
· Running shoe sizes are about a half to a full size larger than the size of your everyday shoes. But buy for fit not size number.
· You need about a thumbnail's width between the longest toe (not necessarily your big toe) and the end of the shoe. Try wiggling toes freely inside the shoes.
· The width fit should be snug but not pinched. Most shoes come in a D width for men and a B for women. New Balance offers most of its shoes in four or more widths. Other companies make some models in widths but may not publicize it. Ask your running salesperson for assistance. You can also make a wide shoe fit better using a variable-width lacing system.
· Heel counters should not slide up or down. The upper should hold the foot in place securely. Neither should they squeeze nor pinch your foot.
· Once you find a shoe you like, try on one size larger or smaller for comparison. Finally, the shoes should be comfortable right away. Don't rely on a break-in period.
· Running shoes are sized up to 15 for men and 11 for women. Half sizes are usually not available in shoes larger than 13. Women with large feet may be able to select a men's shoe.

Test the shoes.
· Take a test jog around the block.
· Check the workmanship of the pair of shoes you buy--quality control in the factories isn't perfect.
· Check for flexibility. Bend the shoe. It should flex about 30 to 35 degrees-about the same as when you run.

Why Women's Running Shoes?
The anatomy of a woman's foot is different from, and not simply a smaller version of, a man's foot. For example, in general, a woman's forefoot is wider and her heel is narrower relative to length than a man's. A woman's size 10 shoe is roughly equivalent to a man's size 8 1/2, but a woman's size 10 is 1/4-to 1/2-inch narrower in the heel. Generally, women's shoes are 1 1/2 sizes larger in number than men's for the same approximate foot size.

Week 6: Basic Clothing
Week Run-Walk Ratio (minutes) Total Run Time
6 Run 8, Walk 1 1/2. Complete sequence 2 times. 16

Week 7: The Stitch
Week Run-Walk Ratio (minutes) Total Run Time
7 Run 10, Walk 1 1/2. Complete sequence 2 times. 20
The Stitch
There is no pain like the dreaded crampy side stitch. It feels like a knife jabbing into the edge of your rib cage. No one has ever died from a side stitch, although you may feel you are going to be the first. It may strike when you're
· Running hard
· Breathing shallowly
· Out of shape
· Running with a full belly - water or food
· Running hard downhill
The top offenders of this nasty pain are:
· Spasm in the diaphragm
· Cramp in the muscles between the ribs
· Intestinal gas
Causes: faulty breathing, stress, weak and tense abdominal muscles, running too soon after eating, gas, intolerance to certain foods, running hard down hills, improper warm-up, starting too fast.
Treatment: Correct causes and in case of an attack, try these techniques:
To relieve abdominal pressure, bend over and raise your knee on the stitch side while pressing your fingers deep into the painful area. The stabbing usually disappears, and you can continue running. Or, just walk while belly breathing and the stitch will gradually subside.
If you don't want to stop running try these approaches:
· Breathe out against pursed lips like you are blowing up a balloon. Then inhale like you are ****ing through a straw. Breathe deeply and noisily. Don't be shy.
· As you run, lean forward pressing the stitch with your fingers.
· Try changing your breathing pattern. Most runners breathe out as the same foot--usually the right--hits the ground. We breathe at the ratio of 4:1 or 2:1, footstrikes to breaths. Try breathing off the other foot to break the pattern. Some runners find that doubling their rate of breathing rids them of the stitch pinch.
· Some folks raise their arms overhead, breathe deeply, expand their stomachs, and, as they lower their arms, exhale loudly and contract their stomachs.
· A few runners get away with not thinking about the pain, and continuing. Try thinking about something else or talking to another runner.
· Try picking up the pace and run harder and harder until the stitch goes away. It works--but everything else hurts!
If you have tried all the treatments and eliminated all the causes and are still troubled by the stitch, check with a sports doctor. You may have internal problems that should be handled medically.

Week 8: Breathing
Week Run-Walk Ratio (minutes) Total Run Time
8 Run 12, Walk 1, Run 8. 20

Breathe by Mouth or Nose?
The key here is to breathe however makes you the most comfortable--whether it's through your mouth, nose or combinations of the two. Breathing through the nose warms and humidifies inhaled air more than mouth breathing. Generally, breathing has a cooling and drying effect on the lungs.
A study comparing nose-only breathing, mouth-only breathing and mouth & nose breathing found the latter two are the most productive. Those exercisers that took air exclusively through the nose had a much lower maximum exercise capacity. They also took in less air and breathed slower

Breathe Deeper or Faster?
Air intake is increased by two modes during exercise - the rate of breathing and the depth of breathing. At lower intensities, like fast walking, you tend to breathe deeper; at higher intensities the rate of breathing also increases.
Hey did you notice when you stop exercising that your breathing rate doesn't slow down right away? Even though your muscle's energy demands have dropped almost to resting levels - your breathing hasn't. Respiration normally takes several minutes to recover.

Difficult Breathing and the Beginner
Dyspnea-shortness of breath-is common among beginning runners. There's nothing wrong with you that a little conditioning won't cure. The problem is that your body is out of practice breathing fast. As waste products of exercise build up in your blood, the brain signals the lungs to breathe faster and blow off the yuk. But the poor respiratory muscles fatigue easily from lack of exercise. It feels like you can't breathe enough in, but it's more likely your body can't blow out enough waste products!
The solution: Slow down. Slower paces build up waste in the blood slower than fast running. So for now, easy does it on the pace.

Hyperventilation
Some beginners get out of breath just thinking about exercise. The anticipation or anxiety of exercise can make you breathe too fast for your body's needs. Hyperventilating with deep, rapid breathing can cause light-headedness or even loss of consciousness. Over-breathing lowers the level of carbon dioxide, disturbing its balance with oxygen. The balance helps the brain control the rate and depth of breathing. To restore the ratio, try breathing through only one nostril with your mouth closed. Or a runner's trick is to pull your t-shirt up over your mouth and nose re-breathe exhaled air - this helps reload carbon dioxide into your bloodstream.
Relax. Hyperventilating is especially common on up hills. Hey, who doesn't get a little uptight when a hill comes into view. Try to stay calm and breathe evenly.

Week 9: Injuries
Week Run-Walk Ratio (minutes) Total Run Time
9 Run 15, Walk 5, Run 5 20

Most running injuries have one or more of the following four causes:
1. Inherited physical weaknesses
2. Improper health practices
3. Environmental influences
4. Training errors
Few injuries are caused by one particular reason or run. Shin splints, for example, are caused by several potential factors, including poor running form, biomechanically weak feet, tight calf muscles or worn down running shoes, running too much too soon, and too many hills.
An important part of running is learning to prevent injuries. Seldom do injuries occur as a result of accident; most often they seem to happen for no reason at all. But there are reasons. You just have to ask yourself some questions. If you become injured, review the following checklist to see if you can determine the causes.
Questions to Ask When Injured
· What have you done differently that may have caused the problem?
· Are you doing too much, too soon or have you made any sudden changes in training?
· Are you under-trained for the race distance?
· Do you have unequal leg length, biomechanically weak feet, over-pronate or over-supinate?
· Are opposing muscles (abdominals, quadriceps, shin area) relatively weak?
· Do you have sufficient flexibility? Do you stretch properly and regularly?
· Do you warm up and cool down properly for all runs?
· Do you have previous injuries? Did you return from an injury too quickly?
· Do you have good running form?
· Are you training on uneven or slanted terrain?
· Have you changed from one running surface to another (such as dirt to pavement)?
· Have you been running in poor footing: ice, snow or sand?
· Have you changed shoes? Are they in good repair? Do they fit your needs?
· Are you overweight or underweight? Is your diet adequate for your training?
· Are you taking proper care of your feet?
· Have you changed any daily habits, such as driving, sitting or lifting more?
· Are you getting enough sleep? Are you under a lot of stress?
· Is playing other sports or doing other physical activity affecting your running?
Most injuries respond well to ice. Icing should begin immediately after an injury. Apply for 10 to 20 minutes--longer application increases circulation in the area. The area should become red and numb, not white. Alternate 10 to 20 minutes on and off for the first 3 to 4 hours after an injury. Later, ice for 10 to 20 minutes, three times a day for up to a week. Ice after each run until there is no further pain or tenderness.
You can use various types of ice packs:
· Crushed ice between two towels
· A plastic bag filled with ice
· Reusable frozen commercial gel packs
· Chemical bags that mix to produce cold.
Be careful not to apply chemical packs directly to the skin. They can leak and leave a nasty burn.
For large areas, try soaking a towel in ice water. Then place it on the injured area. As it warms, re-soak and reapply. Continue this process for 15 to 20 minutes. An ice towel is good for large areas, such as the lower back and hamstrings.

Another option is a bag of frozen peas--it molds to the body! This allows you to ice both sides of the shin, Achilles tendon, or the entire knee. Frozen peas don't melt like ice, and stay cold longer than frozen gels.
Ice massage is recommended by Physical Therapist Ted Corbitt, a 1952 U.S. Olympic marathoner and former NYRRC president. He recommends freezing water in a paper cup for easy application; using a rubber glove or towel to protect hands while applying; and peeling back the paper cup and gently massaging the area on and around the injury for 10 to 15 minutes. Keep the ice moving to provide a massaging effect. Don't allow the ice to touch bare skin for too long or you could give yourself frost nip. Oh geez - how embarrassing!

Week 10: Excitiment & Magic
Week Run-Walk Ratio (minutes) Total Run Time
10 Run 20 minutes non-stop 20
Are you a little nervous about this week's 20 minute non-stop run? Nervous isn't always a bad feeling. Those butterflies flitting in your stomach, that pit-a-patter heart rate, and brisk breathing are all signs your body is preparing for action.

Too Much Excitement - Anxiety and Arousal
Nervousness is okay. Don't try to lose it - use it !
Get psyched up for your graduation run without spawning an anxiety attack.
Hey, bouncing off the walls can tire you out before you even get to run. Sure you've got to stay excited, but a little self-control gives you the advantage.
Easier said then done? Well, it's not unusual for anxiety and negative thoughts to pass through your mind when faced with a challenge. You may look for excuses not to run well, or to even think about skipping the run altogether. A debate can rage in your mind: "Can I, or can't I?" Of course you can! That's what these last nine weeks have been building you up to achieve! Recognize these scared thoughts as normal fleeting ghosts and keep them from haunting you.
Here's a simple recommendation for worry-warts: Go ahead and worry. Have a sense of humor and make your scenarios crazy and outrageous.
What's the very worst scenario? Maybe you have to try a couple times to get through the 20-minute barrier. But you will do it! And every time you do it afterwards it will get easier and you will get stronger physically and mentally.
Go ahead and get nervous.
Creative worrying is a way of desensitizing yourself. Get yourself all worried out so you'll be calm for your run.

Relaxation
Running itself is a form of relaxation. Relaxation conversely improves performance.
Deep breathing is a simple technique to relax. Set aside a few minutes before workouts and unscrew your nervous head, and screw a confident face on the situation.
· Find a quiet place away from others.
· Sit or lay quietly with closed eyes.
· Inhale slowly through the nose while pushing the stomach out
· Slowly raise the shoulders up and back.
· Hold a deep breath for a few seconds
· Exhale through the mouth
· Drop the shoulders forward
· Draw the stomach in.
· Focus on exhaling tension from your body.
· Repeat until you feel relaxed, about 5 to 10 minutes.

Not Enough Excitement
It's very difficult, it not impossible to run your best if you feel unexcited, half-asleep or just uninterested. To run your best you need to feel pumped up mentally and warmed-up physically. If you feel flat, fat and ready for a nap right before your runs - you're aren't ready for laps.
Some days you just feel, dull, lethargic and well, just not very excited about running. It's not heresy for a new runner to admit such things. But it doesn't mean you take the shoes off and head for the ice cream carton.
· Visualize yourself on the run. Even thinking about running raises your heart rate and starts the adrenaline response. Keep your thoughts up-tempo. Negative sludge clogs up your brain and your body.
· Start moving. A warm up is crucial to dispersing stress, and helping you focus on the task at hand. That doesn't mean go charging out the door, a brisk walk is a good start.
· Aural Stimulation. A little fast music is a good way to get excited about your run. Dancing to the radio is an All-American past time, a great warm up and psyche rouser. Come on, you can admit it in friendly company - don't you wiggle just a little when The Twist comes through the airwaves?
· Pep Talk. You know - do a little internal coaching - "Let's go!"; "You can do it! "; "Good job" and the like. Try different styles for your fantasy coach. You can bark like a drill sergeant - "Get your behind out the door!" or a more internal supportive tone " I think I can. I think I can. I know I can!" To get you through your steps.
· Magic. There's just as much magic in your lucky charm as your believe. What's that you say? You don't have a lucky charm! Not a clover? Not a lucky penny? Not a Mercury Dime? Not anything! Well, go get yourself one! Sometimes you just gotta make your own luck.
· Pretend. Still not feeling confident and charged up for your workout? Well, then just pretend. That's right, act the part and your emotions will follow. You are after all what you believe.
You are the one inside your head and inside your body. Decide how you will feel and what you will do. Follow through. Stay focused. Do worry. Don't panic. Don't let go. This is the magic.

[Deltha]

OMG....that is so long!! Sorry!!

[Clara]

Ok I posted this somewhere else but wanted to post that I went to the gym . I'm not able to run but I was able to do the epli,(don't know how to spell it) bike. I did this 30 min and got off twice and walked. I know its not the same as running but I really want to be where you guys are in two or three weeks. I know its not totally possible but I don't want to be to far behind.