CRAWL, WALK, RUN
As in any journey, one has to take baby steps to become a runner — be it the great Usain Bolt or someone like you running a 4km, 6km, 21km or 42 km. In any running programme, it’s one step at a time. It starts from Crawl. Next is Walk. Then you graduate to Run.
Last week’s article would have probably made you want to attempt running. Enough of thinking, let’s get on with the job. Time to GOYA (Get Off Your Arse).
WEEK TWO
Here, we’ll get specific with the programme for 4km, 6km and 21km once you’ve spent more time on your feet. Speed and distance is not important. Just get moving. You’ll notice that the same programme can be customised for you. SUNDAY: Today is your first test for Crawl, Walk, Run. You’ll spend double the time on your feet as compared to what you are used to. If you have picked up running only recently, limit it to 30 minutes only. Start with skipping for 1 minute. Follow it up with slow walking for 3 minutes and another 3 minutes of brisk walk. Then jog for a minute, pace being of no concern. Repeat the routine for the time suggested above. MONDAY: Only do skipping. 1 minute, 4-5 sets. TUESDAY: Walk for 3 minutes, Jog for 1 minute as suggested above for Sunday but for only half the duration. WEDNESDAY: Walk for 15-30 minutes depending on what you are comfortable with
THURSDAY: Repeat Tuesday’s programme
FRIDAY: Repeat Wednesday’s programme
SATURDAY: Rest Day
SOME TIPS FOR YOUR JOURNEY OVER 21KM, 6KM OR 4KM
CRAWL, WALK, RUN: There is more to running than just the run. Start off slowly and then gradually move to brisk walking. This is followed by bursts of jogging for a few minutes. You again get back to walking. Walking breaks are important to recover between spells of runs. This will help you last longer. Most good ultra runners, who do ultra marathons lasting over 100+ km, also follow this plan. INTERESTING FACTS: It might surprise you, during the 2005 London Marathon, Paula Radcliffe, the winner, had to take a loo break at the 35km-mark after her stomach reacted to her pre-race meal. Even then, she managed to win with a time of two hours 17 minutes and 42 seconds, the third fastest ever, and a world record for a women’s-only race. DON’T FORGET TO BREATHE: Long breaths in, hold for a second or two and then slowly breathe out. STAY SUPPLE: Relax your shoulders and muscles before you start running.