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Wednesday, January 04, 2012

Run like Phoebe....


Phoebe had it right...Running can and should be fun. Running is the number one fat burner and mood enhancer but it is not easy to dive into. You must have a plan to ease into it so it becomes something you love to do. Here is how I have slowly got back to running.  
  1. Find the best shoe for your foot. No arch ? Choose a stability shoe like Under Armor Revenant. Normal Arch? Choose a shoe that offers moderate cushion and stability. High Arch? Choose a cushioned shoe that help diffuse the shock in the lower leg.
  2. Form- Quick short steps are better than longer strides which can hurt your lower back. 
  3. Let your foot roll smoothly forward and push off with your toes. 
  4. Keep arm relaxed and bend them about 90 degrees letting them swing front to back. 
  5. Lean forward about 5 degrees to maintain momentum without sacrificing your posture. 
Ease into running with this routine.....
Do this routine at least 3 days a week. Remember to warm up and cool down with at least a 5 min. walk.

Week 1- Walk 6 min. Jog 1 min. Repeat 3x, workout 3x week
Week 2 - Walk 5 min, Jog 2 min. Repeat 3x. w/o 3x week
Week 3 - Walk 4 min. Jog 3 min. Repeat 3x, w/o 3x week
Week 4- Walk 2 min. Jog 5 min. Repeat 3x. w/o 3x week
Week 5 -Walk 2 min. Jog 8 min. Repeat 3x, w/o 3x week
Week 6- Walk 2 min. Jog 9 min. Repeat 3x, w/o 3x week
Week 7 - Walk 1 min. Jog 11 min. Repeat 3x, w/o 3x week
Week 8 - Walk 5 min. Jog 20 min. Work up to 30 min. W/o 3x week

Now get out there and run like Phoebe.

3 comments:

  1. I loved that Friends episode! Excellent advice here - so true that you need to watch your form as it's so easy to be lazy as you get into it.

    Happy new year!
    Sal x

    http://danielandi.blogspot.com/

    ReplyDelete
  2. Great blog!

    You should enter this giveaway

    http://www.these-days.com/2012/01/upgraded-giveaway-win-your-unitedstyles.html

    :)

    ReplyDelete
  3. Haha! I so love this! I need to take some time to watch Friends - I have never seen it before! :P

    ReplyDelete

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