Some people like to run while others like to walk. And often, those that run may soon find a better excuse to walk. Running or jogging is a great way to burn calories (approximately 100 calories for every mile ran), really works the cardio system, tones and shapes the legs and if your run uphill, attack those glutes too. Not everyone is built to run pretty or pain free. Improper body mechanics, whether by lack of knowledge or due to bone and joint structure can lead to injury, pain, and discomfort?
But if you approach running or jogging like any new sport it can be a wonderful addition to your arsenal of aerobic exercises. Now what do I mean by the approach? Simple - prepare, start out slow and steady, always ease into something new, don't be afraid to take a break and walk, stretch, and get plenty of rest before hitting the road or track again.
Program - 10 Laps -
What You Need:
A stop watch or watch with timer on it. A track to run on.
Knowledge Point:
On a typical "standard" track, 1 lap = ¼ of a mile. Hence 4 times around the track = 1 mile.
Before Running Or Jogging:
Make sure you stretch. Have a comprehensive arsenal of stretching exercises to use. Most important stretches would be for your lower back, shoulders, groin, hams, quads, and calves. Try to run in a decent pair of sneakers which are designed for running. Make sure your health is in good order.
Laps 1 & 2 (warm-up) Clockwise Direction:
Walk, don't run... 1st lap is intended to get your joints lubricated and muscles warmed up. On the 2nd lap try walking a little bit faster.
Laps 3 & 4 Counter Clockwise Direction:
Break into a slow jog. Complete both laps at a comfortable pace.
Crunches:Wait a second who said anything about ab work? Mine as well - while we are here! Perform 1-20 crunches (depending upon your ability)
Laps 5 & 6 (straight-a-ways & curves) Clockwise Direction:
On the straight-a-ways you will run as fast as you can without sacrificing form. Slow down around the curves (resume your slow jog or walk if you feel like you need the rest).
North, East, South, and West:Stand in the middle of the track (small deep purple circle in center of purple oval) run to the North edge of the track and run back to the center (small deep purple circle) and perform 1- 20 crunches. With little to no rest run to East side of the track, run back to the center and perform 1 - 20 jumping jacks.
With little to no rest run to the South side of the track, run back and perform 1 - 20 crunches. With little to no rest run to the West side of the track, run back and perform 1 - 20 jumping jacks.
Note: You can add any type of exercise to be performed in the center circle. For example: push-ups, bends and thrusts, running in place for 30 seconds, etc.
Laps 7 & 8 Counter Clockwise Direction:
These are walking or light jogging laps. You can switch things up, like walking straight a ways and running curves, or walking lap 7 and jogging lap 8. It's entirely up to you and may vary on your energy levels for that day.
Laps 9 & 10 (timed laps) Counter Clockwise Direction:
Here in lies the test and success part of the program. Both these laps should be run at a pace that is comfortable but with some speed. The goal is to get around the track as quickly as possible. At the conclusion of lap #9 check your watch/timer and make a mental note of the time. Keep running and do not turn off or reset the watch or timer. Lap #10 should be run as quickly as possible as well. At the conclusion of lap #10 stop the timer/watch. Write down this time and the time for lap #9. Now you have lap times that you can try to better the when you run this program again. Part of a successful fitness program is keeping a journal or marking down accomplishments.
Let's say that it took you 2 ½ minutes to complete lap #9 and a total time of 6 minutes to complete both lap #9 and #10 (average of 12 minutes per/mile). If you can better these times the next time out then you can see and prove accomplishment.
Always remember that fitness should be fun. When the weather is in your favor, take advantage of it. These types of running/jogging programs can also be performed with a partner - great for motivation.
Note: You can add any type of exercise to be performed in the center circle. For example: push-ups, bends and thrusts, running in place for 30 seconds, etc.Laps 7 & 8 Counter Clockwise Direction: These are walking or light jogging laps. You can switch things up, like walking straight a ways and running curves, or walking lap 7 and jogging lap 8. It's entirely up to you and may vary on your energy levels for that day.
Laps 9 & 10 (timed laps) Counter Clockwise Direction:
Here in lies the test and success part of the program. Both these laps should be run at a pace that is comfortable but with some speed. The goal is to get around the track as quickly as possible. At the conclusion of lap #9 check your watch/timer and make a mental note of the time. Keep running and do not turn off or reset the watch or timer. Lap #10 should be run as quickly as possible as well. At the conclusion of lap #10 stop the timer/watch. Write down this time and the time for lap #9. Now you have lap times that you can try to better the when you run this program again. Part of a successful fitness program is keeping a journal or marking down accomplishments.
Let's say that it took you 2 ½ minutes to complete lap #9 and a total time of 6 minutes to complete both lap #9 and #10 (average of 12 minutes per/mile). If you can better these times the next time out then you can see and prove accomplishment.
Always remember that fitness should be fun. When the weather is in your favor, take advantage of it. These types of running/jogging programs can also be performed with a partner - great for motivation.
HAVE FUN JOGGING!
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