Couch to half marathon guide for beginners!
Amanda Russell’s One Minute Cardio Workout
Single Leg Hops (left)
Single Leg Hops (right)
Enjoy! Don’t forget to cool down and stretch. Watch the video (which includes more detail) HERE.
Couch to half marathon guide for beginners!
SO, I’ve really gotten back into running at the gym lately.. there are so many options when it comes to runs (intervals, inclines, etc.). On my 10 mile “run” (ADD running = constantly changing the speed/incline along with some bouts of steep walk/climbs) today I decided to make my attempts at being a little speed demon and came to realize how easy it is to push your speed limits after coming down from an incline. Seriously, it feels like you’re flying! Running on a treadmill has honestly never been that entertaining, but when you’re constantly changing up the tempo, it’s actually fun! Probably would have gone even longer if it wasn’t for the 70-min time constraint (including cool down).. oh well, back at it tomorrow as always! :)
Anyway, thought I’d throw out a little example of this entertainment in the form of a 30-minute run (plus cool down!).. feel free to make your own altercations. Whether ya slow it down or speed it up, just have fun and run!
Ahhh the dreadmill. Looks like a reasonable workout, though!
I love to do these workouts and really like to make up my own combinations. I made this sheet for anyone who wants to try but also for myself. I have a little note book with them so here’s just a few. remember go at your own pace but push yourself. Even if its just one more than you want to.
I have a gymboss interval timer but you can also get an interval timer app but i’m sure you could also find one on the computer if need be.
If you’re unsure about anything please send me a message.
heres some of the moves if you’re unsure of how to do them.
Supermans except without the stability ball
In and Out Abs: Staring in a V extend legs out and In.
Spider knee: Bringing one leg to your chest then rotating it out to the side and back to plank. Alternate
3 Point Jump Is jumping to the side, the middle then the other side.
Side Burpee: Regular burpee but instead of jumping to a plank you jump to a side plank. Make sure you place your hands evenly on the ground before you jump and go at your own pace.
High Intensity Interval Training in the comfort of your home! Do the entire thing twice through, with a two-minute rest between sets, and push yourself hard during the non-marching sections.
- Boxer Babe Cardio Workout
- Abs and Cardio Workout
- 10 minute workout to loose body fatPOP CARDIO:
- Food Baby HIIT Workout
- Heart Throbber
- Fat Melting Routine
- Ten minute ab workout
- Ten minute ab workout for Fitness
- ThinQ Fitness - 10 minute abs workout
POP PILATES ABS:
- Full 10 minute ab workout:
- Flat Abs Challenge
- Fitness for Legs and Bum
- Ten minute Ballerina Beauty
- Ten minute Leg Workout
POP PILATES LEGS
- Full leg and thigh workout
- Slimmer Inner Thighs and Running Calves
Super short circuit workout focusing on legs and cardio! Burn calories quick!
Best Dance Workout DVDs!
- Dance Off the Inches: Cardio Hip Hop
- 10 Minute Solution: Hip Hop Dance Mix
- HIP HOP ABS Package - Fat Burning Cardio, Ab Sculpt, Total Body Burn, Secrets to Flat AbsBallroom:Latin:
- Crunch: Latin Rhythms
- Dance Fitness for Beginners with MaDonna Grimes: African Beat - Latin Heat
- Zumba Fitness
- Brazilian Dance Workout with Vanessa IsaacMisc:
Any more suggestions? Send them here
- Holding onto the treadmill creates a “fake walk” or “fake run” situation. Depending on how you’re distributing your weight onto your hands, you may actually be creating a lighter body load onto your legs. Since your legs hold some of the largest muscles in your body (and, you know, help you walk) cheating them from a good workout is only cheating yourself.
- Your arms and shoulders sway in an unnatural fashion to accommodate the new movement, causing unwanted strain. Many chronic treadmill-holder-oners complain of shoulder pain.
- You’re cheating your lower back muscles, which typically engage to stabilize your core and keep you upright.
- You ruin posture. This is especially true of tall people, or people with short arms. Your body isn’t angled the way it is in the real world, and often you must hunch, lean, or otherwise screw up your posture to compensate.
- Holding on reinforces improper spinal alignment. Your foot cannot extend fully so you take smaller step lengths. This can cause repetitive stress injuries in your hips.
- You burn fewer calories (about 20% fewer) by essentially under exerting yourself. We already know the machines suck at counting your calories for you, now you’re making it think you’re engaging multiple muscle groups when really you’re cheating.
- If working at an incline you’re creating an even more unnatural posture. imagine you’re hiking, or running up a hill…do you unnaturally lean back and hold your arms out in front of you? No. If the incline is at 10% and you’re holding on while leaning back, your body is now at a 10% incline.
- You’re cheating your body of balance. The world has many uneven surfaces we often walk on without handlebars in front of you to hold onto.
- Holding on at fast speeds can raise blood pressure due to the grip plus the speed.
Let go of the handlebars! Walk at an incline that you can maintain, don’t jack it up to impress someone else. You are at the gym for yourself. Pick speeds that you can maintain, don’t hurt yourself trying to show off.
Annoys me when I see people doing this!
You all KNOW how I feel about this. Scared to walk near my rec center’s cardio room because of this.
- Wear spandex shorts under your regular running shorts so you don’t chafe
- Cotton socks will only lead to blisters; invest in socks designed for running.
- Join your local running club—check with your local running store fitness center and/or recreation department to find one
- Find a committed running partner. It is much harder to skip a run when you have someone else depending on you
- Remember that- It gets easier.
- Accept and appreciate the fact that not every single run can be a good one
- Do not compare yourself to others. Run within yourself and for yourself first.
- Even a bad run is better then no run at all
- If you normally run with music try skipping it and listening to your feet to hear your pace and your gait
- Don’t be discouraged if you don’t experience weight loss immediately
- Start a running blog, to see your progress and set goals
- Hydrate. Make it a habit to drink water throughout the day
- On long runs eat something every hour—whether you feel like it or not
- During longer runs if you don’t like to carry water take some cash in your pocket pouch or a shoe wallet. Run a route where there’s a corner store that you can use as a pit stop to pick up your water and maybe use the bathroom
- To aid recovery the most crucial time to eat and drink is in the hour immediately after you run
- Use Vaseline or BodyGlide wherever things rub. They will help prevent blisters and chafing
- Do not increase your mileage more than 10 percent per week
- If you are prone to shin splints and lower leg pain try running soft trails for your Training runs and save the asphalt for race day
- Do not run two hard days back-to-back
- Ice aches and pains immediately
- Pay attention to your form. Try to run lightly to minimize impact that could lead to injury
- When running don’t forget the bug spray, sunscreen and a hat- BIG TIME!
- Neosporin (or another antibiotic cream) is good for chafed areas
- Make sure you cut your toenails short enough so they don’t jam into your Shoes
- Be careful about running on paths that force you to run consistently on a slant. It’s hard on the hips knees
- Don’t stretch before a run. Warm up by walking briskly or jogging slowly for several minutes
- Do not ice for more than 20 minutes at a time
- For beginners, set mini goals to keep you motivated. (Can be minutes [run 5, walk 10], run between street lights then walk between street lights, run till the next bus stop, until you pass a car on the street)
- Do not use the hot tub after a race. It will increase inflammation and hinder healing
- Be aware of cyclists approaching you from behind and try to keep to the right. Try to pay special attention when running with music
- Run facing traffic.
- Never assume a car sees you
- Doubleknot your shoe laces so they will not come undone when you run\
- If you listen to music, put earbuds in the go inside your ear, if you are usuing the ones that sit in your ear, it will fall out
- Buy yourself some actual running shoes from an actual running store because running in junk “sneakers” will destroy your feet and your legs
- At first keep your runs short and slow to avoid injury and soreness so you do not quit.
- If you are breathing too hard slow down or walk a bit until you feel comfortable again
- Pick your route close to home (out your front door)—the more convenient it is the better chance you will have sticking with it.
- Set realistic short term and long term goals
- Remember Soreness one to two days after a run is normal (delayed onset muscle soreness).
- There’s no shame in walking
- Four laps around the local the high school track equals one mile
- Vary your training routes. This will prevent boredom and prevent your body from getting acclimated
- Push through rough spots by focusing on the sounds of your breath and feet touching the ground
- Do abdominal breathing to get rid of side cramps
- Run on trails if at all possible. It will be easier on your body and you’ll love it
- Dress as if it is 10 degrees warmer than the temperature on the thermometer
- Run early in the morning or later in evening to avoid mid-day heat
- To keep cool in hot weather soak a bandana in cold water wring it out a bit and tie it loosely around your neck
- In the winter dress in layers (coolmax or other technical clothing) and wear a headband over your running hat to cover your ears
These are SO helpful! I’ve finally started running and these tips will help me and get me more motivated! (:
I really want to try spinning!
Jump rope and lower body circuit workout!
For at home workout fans, the above workout can easily be done in your living room! No equipment is needed except for an exercise ball for one of the exercises, but you can simply do the crunches without the exercise ball to make it work for you! Good luck!