You CAN go from Zero to 10KM in 12 Weeks
For most of us in Vancouver, the typical launch back into running for the New Year was delayed... or at least got off to a slow start. Those who did manage to get out for runs spent most of them gingerly picking their way over icy sidewalks. Those who got themselves to the gym had to compete with others holding onto their New Years resolutions for precious treadmill time. Those who managed neither, just waited and watched their spring running dreams freeze up in the snow.
I’m here to tell you that you can still do it!
You can go from "non-runner" to "10k finisher" in 12 weeks from today. Kick the snow off your shoes, dig your water bottle out from the back of the cupboard, and pull on some jogging pants. The time to reboot your running goals is now!
Here are five things to keep in mind after you've hit the register button for a spring race post "Snowmaggedon":
The general rule is to increase your training volume and intensity by no more than 10% each week. If you are looking to finish the Sun Run
in April and haven't run a step since last year, you should start with a regular walking program and add in jogging very conservatively. If you can comfortably walk for 1 hour, try adding 10 minutes as 30 seconds jogging and 90 seconds walking, repeating 5 times in the middle of your workout. Slowly ramp up by adding onto either the number of interval reps, or the total length of your training session. Don't be concerned about how fast you're going; focus on having good technique and being soft and light on your feet.
Support your Body
If you're going to train like an athlete, you need to maintain your body like a machine. Gentle stretching, foam rolling, and myofascial release should all become part of the vocabulary of every day life. If these terms aren’t familiar, head over to Rackets and Runners
, they carry the Addaday product line
and can show you just what you need to be doing, and what you need to be using to do it. If you have the coverage, you can also add in weekly or biweekly massages by a professional, which will help muscle recovery immensely.
Good quality sleep, nutrition, and hydration are also an overlooked part of training. Regardless of how fast you might run in training, you're training, so take care of your body to successfully reboot your running goals.
Get out the Door
Runners in the Vancouver area have seen their training plans get derailed these first few months of 2017. Let's hope we’ve seen the last of the snow and the resolution work-out surge has come and gone. It’s time to get serious; from now forward every run will be a critical step to meeting your goal. Schedule it in like you would any important meeting, keep the promise you made to yourself and get out the door to run. If you don't feel up to running after you’ve gotten out, then you can turn back. Nine times out of ten though, you'll just keep on going.
Get the Gear
If you need to replace your shoes or buy a reflective rain jacket, now is the time to do it. Running is a fairly low cost sport; it doesn’t take a lot of equipment or specialized facilities to do it. That being said, a new pair of comfortable and well-fitted running shoes can help provide extra motivation and make your workouts more fun.
Join the Club
There are numerous run groups scattered throughout Metro Vancouver that can help you achieve your goals and support you every step of the way with training advice, community, and a concrete plan to get you where you want to go. If you haven't tried running with a club yet, you should. It might be the best decision you'll make for 2017 and perhaps even the rest of your life. If Rackets & Runners is convenient for you and your schedule, come and check us out
. Even with a slow start we can cross the finish line together!