Category Archives: Workouts – Running

Running Form

While running form is not my biggest consideration at the moment, I would like to work at running correctly early, rather than picking up habits. Furthermore, as a new runner, I know I am prone to more injuries, and already expend a lot of energy. By fixing my form early doors, I can reduce the prospect of injuries and potentially streamline my stride so that I spend less energy in misplaced feet or overreaching my strides.

By taking account of form and fixing wherever possible, you can save energy, increase speed and reduce propensity to injury.

Without scientifically examining your form, you can make small changes which can effectively increase your skill in running without much effort. The first of these is by ensuring that your foot lands underneath your body, especially under your centre of gravity or under your hips. You can reduce the occurrence of heel striking, therefore reducing post workout aches and injuries. The second small change which you can make is by increasing the number of steps that you take per minute. By increasing the number of steps, you overall reduce the pressure on each step, reducing again the stress and possibility of injury.

These two tips are a good way of improving “form” while keeping it “in-house”. You can speak to consultants, get your form analysed or take lessons, but the most important part is to be comfortable during, and after, a run. Taking a look at the Active.com article for more tips and tricks is certainly a good place to start.

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Workouts Eleven & Twelve

Double post today as yesterday was no real chance to blog!

Workout Eleven

22nd June 2013 / 05:30 / Workplace Gym / Indoor Treadmill

The final day of this phase of my training, and I managed it with no real problems. I was trying to keep the speed up and managed to add in another running portion, just to keep the blood pumping and calorie burn up!

My workout was:

5 minutes – Brisk warmup walk.
18 minutes – Two repetitions of jog 90 seconds, walk 90 seconds, jog 3 minutes, walk 3 minutes
5 minutes – Cool down.

Total Time: 28 Minutes

Statistics – Workout Eleven

Distance 3.55km Total Distance 30.55km
Time 31.00 mins Total Time 278.00 mins
Calories 528kCal Total Calories 4728kCal
Average Speed 6.87km/h Average Pace 8.43min/km

Workout Twelve

23rd June 2013 / 05:20 / Workplace Gym / Indoor Treadmill

The first day of the next stage, and frankly, it was not easy, so difficult in fact, that I did not managed to complete the final running stage. I was pleased to have completed as far as I did, as the difference in time spent running per interval and in total is a lot more than the last phase.

Two more sessions at this level, which I hope to complete fully. If not, I do intend to keep pushing on with it before moving on to the next phase. Not entirely the best, but what is the point in moving on if I am going to struggle just as much!

Regulating my breathing was difficult, particularly as standing beneath the air con unit meant that I was suffering with dry mouth quite a lot. Soon time to move outdoors I think!

My workout was:

5 minutes – Brisk warmup walk.
21.5 minutes – Jog 3 minutes, walk 90 seconds, jog 5 minutes, walk 2.5 minutes, jog 3 minutes, walk 90 seconds, jog 5 minutes
5 minutes – Cool down.

Total Time: 31.5 Minutes

Statistics – Workout Twelve

Distance 3.75km Total Distance 34.30km
Time 32.00 mins Total Time 310.00 mins
Calories 545kCal Total Calories 5273kCal
Average Speed 7.03km/h Average Pace 8.32min/km

Workout Ten

Workout Ten

20th June 2013 / 13:00 / Bannatynes Ayr / Indoor Treadmill

Making the best of my days off from work, I spent an hour in the gym this afternoon. After dropping the little one off at nursery, I had arranged to meet my partner at the gym, who was being dropped off there. Having the reliance on me to meet my significant other had the effect of forcing me to go, even though the sofa was so comfortable!

After a few days of cross training, I stepped back on the treadmill with a little trepidation. However, the Bannatynes mills are a lot more comfortable than the ones at work, with a softer footfall and an overall more sturdy feeling, so it did make that return step a little easier.

Overall, the workout was good. I completed the scheduled workout with no real issues, and even managed to jam in another 90 seconds running at the end.

My workout was:

5 minutes – Brisk warmup walk.
18 minutes – Two repetitions of jog 90 seconds, walk 90 seconds, jog 3 minutes, walk 3 minutes
5 minutes – Cool down.

Total Time: 28 Minutes

As I completed on the treadmill my gym buddy arrived… so, I added another 25 minutes on the exercise bike. Cycling through (you see what I did there?) the levels on the pressure setting, I burned off a bit more energy and according to Endomondo, I burnt off another 452 calories. Always nice!

Statistics – Workout Ten

Distance 3.35km Total Distance 27.00km
Time 30.00 mins Total Time 247.00 mins
Calories 511kCal Total Calories 4200kCal
Average Speed 6.7km/h Average Pace 8.57min/km

Workout Nine

Workout Nine

7th June 2013 / 22:15 / Workplace Gym / Indoor Treadmill

Last night’s workout went well, and staying off the pace has meant that I was feeling ready and raring to go for tonight. Moving on to the next phase in my workout plan, I have gone from walking 5 minutes warmup, jogging a total of 9 minutes, walking a total of 12 minutes and a 5 minute cooldown to 5 minutes warmup walk, jogging a total of 9 minutes, walking a total of 9 minutes and a 5 minute cooldown walk. Although the overall jogging has stayed the same, the intervals have changed significantly.

Tonight went well, I kept up with the requirements for the programme, and I hope that I can increase my overall pace over the next two sessions. As I approach the 5 km milestone, I would like to be able to complete it in less than half hour, or as close to that as possible. You may notice from the table below that I did a few minutes more than the plan. I found myself able to do another 2 minutes running so jammed ot between the last walk and the cooldown.

My workout was:

5 minutes – Brisk warmup walk.
18 minutes – Two repetitions of jog 90 seconds, walk 90 seconds, jog 3 minutes, walk 3 minutes
5 minutes – Cool down.

Total Time: 28 Minutes

Statistics – Workout Nine

Distance 3.55km Total Distance 23.65km
Time 30.00 mins Total Time 217.00 mins
Calories 511kCal Total Calories 3689kCal
Average Speed 7.1km/h Average Pace 8.27min/km