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  1. #1
    Chris F. is offline Senior Member
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    Dec 2009
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    Default Simple Running Program

    Hi Guys, I know there have been some links posted before. Could someone direct me to a simple program for a guy who hasn't run in years and years? I need to improve my stamina and swinging a KB is out of the question due to a nasty case of bicep tendinitis.

    I'm not looking for great distance or sprint work. Just no nonsense that would maybe get me to a 5K.

    Any links or ideas would be appreciated. I do mostly CC and Bikram yoga. Just feel like my heart and lungs need a little boost.

    TIA!

  2. #2
    Chris Hansen is offline Senior Member
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    I've been running 3 days/week. Started at 10 minutes and have added 1 minute per run. I've always been a lousy runner but so far it's working well. I plan to add intervals and sprints by spring.

  3. #3
    AndrewR is offline Senior Member
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    This - http://breakingmuscle.com/endurance-...voiding-injury

    It's a slow way to start but you won't get hurt and you will improve weekly.

  4. #4
    ad5ly is offline Senior Member
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    If you are not interested in competeing - just doing leisurley a 5km - then a 5km run is easy to work up to. You just want something that can substitute for swings while you heal. 5km is a three mile run. Standard distance for USMC PT Test. An unconditioned person can easily work up to this distance in a very short time. Begin with just Jogging/running for minutes - not miles. Walk or Jog for 5 minutes/run for three minutes = 8 minutes. When you can then add another 8 minutes of jogging/running up to 30 minutes total. . Do this for THREE or FOUR timers = 24/30 minutes. GYMBOSS interval timer is good for this. Like I said - don't worry about distance its the minutes that count. Add sprints into the run when you can - but get in your minutes.

    Don't run every day. 3-4 times per week to keep shin splints from occuring. Later you can add another day or two.

    Don't run in pain. No foot or leg pain - walk if you can. But no pain.

    Have good shoes.

    Run with a friend - someone that is at your skill level or even a little faster. Friendly competition.

    Run cross country. Its less boring than around a track.

    Vary your route or time of day to keep it interesting.

    Do not run on a treadmill - unless you live above the Artic Circle and there is a white out conditions.

    Jumping rope for 20-30 minutes is also a good option - if you live above the Artic Circle.

    If you have a medical condx get cleared by your doctor.

    Be consistant. Within a few short weeks you will cover the time/distance with no problem.

    The hardest part is just putting on the shoes and walking out the door..hehe!!...Dennis

  5. #5
    Chris F. is offline Senior Member
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    Thank you Dennis, Andrew and Chris! This gives me plenty! Much appreciated!

  6. #6
    AndrewR is offline Senior Member
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    Default

    No problem. I've also got a blog post on the rkc blog that is about the strength aspect of running. (www.rkcblog.com)

  7. #7
    Chris F. is offline Senior Member
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    Quote Originally Posted by AndrewR View Post
    No problem. I've also got a blog post on the rkc blog that is about the strength aspect of running. (www.rkcblog.com)
    Yes I read that Andrew. I like where your coming from. In fact that blog post is what got me to thinking about it! Thanks again man!

  8. #8
    Chad Paulus is offline Senior Member
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    Mar 2011
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    Minnetonka, MN
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    +1 to Andrews stuff. He's doing some cool stuff with bells and his endurance training. Here's another site with some free programs. This is the novice 5k training program. Pretty simple.

    http://halhigdon.com/training/50933/...aining-Program
    Chad Paulus -- RKC/HKC, FMS, RN

    [CENTER]“You cannot walk towards your Greatness you can only walk away from it.”[/CENTER]
    [CENTER]- [I]Keith Kochner[/I][/CENTER]

  9. #9
    Wolfeye is offline Banned
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    Nov 2011
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    Barefoot Running by Michael Sandler has advice on that. I suggest that a lot, I've noticed. It has all kinds of subjects (one of them was running when you haven't for a while). Admittedly, I haven't read the whole thing, but what I did read was good. I figure that subject will be pretty good, too.

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