Cathe - Running input for Shock Your Body Rotation

[tricia]

Hi Cathe,

I started your November '06/Shock Your Body Rotation yesterday and today is slated for a 20 minute run. I've recently been given a treadmill, so I will be attempting to run, but I'm not sure how to plan my workout. What would you suggest for warm-up and cool-down times? I was going to go with a 5 minute warm-up, walking to start (one minute), then into a light jog. Then about 12 minutes of sustained running, then a 3 minute cooldown - gradually jogging, then walking....(2 min. jog, 1 min. walk).

As I was searching past posts for this subject, I came across one where you said that if you don't like/want to run, just do something you don't do often to shock your body. Is that the main reason to put running into a rotation? If running isn't my cup of tea, would doing Hi/Lo floorwork be a comparable substitute? (I rarely do these workouts because I find them very challenging!!). Sorry for so many questions, it's the closest I can come to having a conversation and I want to put all my different ideas out there!

Hopefully you (or anyone here that does run) can give me some feedback - but I know how busy you are right now! BTW, I love the Blog updates (the new menu's look great!), and I'm really excited for the new workouts!

Thanks for your time, as always and for putting so much into your workouts and the forums.
Tricia

 

[Cathe Friedrich]

Hi Tricia! Great questions. Being that you are just starting running for the first time you will get the most out of the concept Shock Your Body. The key is NOT TO DO too much too soon. Let your body establish the proper running mechanics, let your active muscles condition gradually so you don't flirt with shin splints, achilles tendonitis and other common running injuries, let your cardiovascular system condition to the new form of exercise, let your mind/body connection get aquainted to all that is happening etc. If this gets rushed, you can wind up sidelined or hating to run without given it a fair shot.

To start, don't do more than TWO running/jogging/or brisk walking activities for the first two weeks. Your body needs more time to recover initially. After that you can space out three sessions over the week. More than three really isn't necessary unless you want to become an avid runner.

If you are only planning on running when it is listed in a rotation, that's fine too, but you need to have this initial break in or conditioning period before hand so you are able to safely jump into a 30 minute interval run or whatever I may have listed on a given month.

For a 20 minute run, being that you are brand new to this, I would say to just brisk walk for about 7 to 10 minutes, then do a light jog for as long as you can or up to five minutes. Then walk two minutes and gradually work your way to another five minute run, and then begin your cooldown of a brisk walk for 3 minutes and a comfortable paced walk another three minutes. Then stretch your quads, hamstings, and calves really well. I know that comes in roughly about 28 minutes but you need to ease into it with a longer warm up and then more of a walk/run pace.

As far as why running is put in the rotation.....it is mainly to cross train. Those who really love to run will run without me suggesting it ;-) and probably for more days than I suggest too. That's just fine if that's what your looking for in a cardio/fitness program. But in general my rotations are designed to cross train the muscles, so if any one form of cardio takes over the program, the "shock your body" benefits will diminish. Shocking the body generates and promotes constant results. Your body and your program won't become stagnant by applying this concept.

So to answer your question....if running turns out to not be your cup of tea, find something else that is as long as it isn't something you are already doing pretty steadily that week (ie: if you already have two step workouts that week, don't substitute your running workout with another step workout).

Hope this helps

 

[tricia]

Thanks for such a quick response during this busy time!

I really appreciate the fast response, especially since you've got SO MUCH going on! And thanks for giving me such a thorough answer - I'm really excited to try running, which shocks me! I will be sure to take it slow to start (and I don't mind 28+ minutes, coming off a rotation of minimum of 70 minutes per day!)

Thanks again,

Tricia

 

[fitnessangel]

RE: Thanks for such a quick response during this busy time!

Thanks Tricia for asking this question. I am also doing this rotation and haven't ran in a long time (I really don't like the shin splints that I get everytime I try to start running again). I think I will follow Cathe's suggestions as well Happy Running tonight