The Starting Line
TIPS FOR BEGINNERS FROM AN EASYGOING COACH
BY JEFF GALLOWAY
JeffGalloway.com
TIPS FOR BEGINNERS FROM AN EASYGOING COACH
BY JEFF GALLOWAY
JeffGalloway.com
Pick a Target
How to select-and-hit the perfect goal for you
PURSUING A GOAL IS GREAT WAY to get motivated and unlock your potential--as long as it's a target tailored to your abilities and ambitions. The trick is to set objectives that are within reach--if they're too ambitious, you risk frustration, burnout and injury. If you currently run two to three times per week, take aim to one of these goals and you'll become a stronger, more confident runner.
GOAL--> Double your long run ACHIEVE IT--> Long runs boost endurance, burn fat, and make shorter runs feel easier. Every other weekend, slow your normal short-distance pace by 2 minutes per kilometer and increase the distance of your run by 1.5km to 3km. On alternate weekends, run half the distance of your current long run. GOAL--> Run your first race ACHIEVE IT--> A race brings meaning to every workout. Prepare by increasing the length of your long run until you can comfortably cover the race distance. On on of your shorter weekly workouts, run part of the course, especially the more challenging segments. | GOAL--> Fit into your too-small jeans ACHIEVE IT--> The longer you're on your feet, the more calories you'll burn. if you normally run continuously for 20 minutes, add several one-minute running/one-minute walking segments and gradually icrease your time to 45 to 60 minutes. GOAL--> Run consistently for a month ACHIEVE IT--> Schedule four workouts on your weekly planner, such as, run for 30 to 45 minutes on Tuesday and Thursday; do a long run (or race) on Saturday; and a short 20- to 30-minutes run in Sunday. If you miss a workout, don't beat yourself up- just make sure to run the next one! |