To ask training questions, build an individualized training plan, or book a complimentary 30-minute injury screening by Joint Ventures Physical Therapists/Personal Trainers, please contact John directly at [email protected].
If you are new to running or have not run in a long time, John suggests you begin with the Couch to 5K program to allow your body to get used to impact. Injury prevention is the most critical part of a training plan at any level. Please take the following steps to optimize your program:
- Weekly mileage increase
- Foam roll before running and stretch or roll post run
- Strength training 2-3 times per week
- Cross train to promote variety and reduce overuse risk
- Get fitted for sneakers
Additional Information and Tips:
- Long runs once a week at an easy to moderate pace are important for building mileage; incorporate walking breaks as needed
- Strength training (30-40 minutes of push-ups, squats, planks, side planks, pull-ups, etc.) allows for a total body workout
- Cross-training (spinning, swimming, rowing machine, elliptical, etc.) is important to give joints a break without impact
- Hill intervals start with a 1-1.5 mile warm-up followed by a 1-2 minute climb with a moderate pitch; you should run up with hard effort and jog down easy; complete the workout with a 1-1.5 mile cool down
- 30/30 intervals (2 miles alternating between 30 seconds of hard effort and 30 seconds of easy effort) should be incorporated into the middle of a run; start with 5 repetitions and add one per week
- Tempo workouts are 15-20 minutes of hard continuous running in the middle or at the end of a workout
- Days off are necessary to let the body recover
Training Plans: