Optimizing my run

Ok, I have almost 2 Qs of getting into the running habit. Now, I want to start optimizing my runs.

Running is a muscle, and a system. You have to train it dynamically. Warming up is important, and maintanence is important. Other things will also be needed, like stretching, nutrition, etc.

Of course, I have to continue reducing my weight because that will just make me faster.

But at the same time, I want to improve my running conditioning.

My goal in Q3 is to be able to run 30 minutes without stopping. So, let’s start thinking about that:

VIDEO: Running for 30 minutes

This goes over some workouts

• 5-10 times 30 second hill sprints | Builds the strength
  • Looking up the hill the whole time
• 5 times 400m run with lunges
• Progressive run walk strategy
  • Week 1: 3 minute runs, 1 minute walk x 7 times (Breath well)
  • Week 2: 5 minute runs, 1 minute walk x 5 times
  • Week 3: 10 minute runs, 1 minute walk x 3 times (Big jump, but the workouts should be helping)
  • Week 4: 12 minute runs, 1 minute walk x 2 times
  • Week 5: 15 minute runs, 1. minute walk x 2 times
  • Week 6: 30 minutes RUNNING

VIDEO: Kenyan Flexibility

• Some stuff on the mat

VIDEO: Performance enhancer

• Hydration
  • Dehydration messes up the muscles
  • Put some salt in it sometimes – That’s your electrolyte
• Sleep
  • 7 to 9 hours of sleep
• Recovery Strategies
  • Massage gun
  • Self massage
  • Foam roll
  • MEDITATION
• PLAN for success
  • Active verbs
  • You are TRAINING
  • You are CUTTING
  • You are GOING TO GO OUT