Final entry from our trainer, James "Max" Clark.
It's the season for Mudruns and all different kinds of
events. Being able to run the minimum 5k can be the least of your
challenges when participating in one of these races. They include jumping, crawling,
climbing and even balance obstacles that can make preparing for them more
difficult than you might imagine. If you have never done one before here is an
example of workout regiment to get you started.
Start out with 4 workout days a week, preferably Monday,
Wednesday, Friday, and Saturday. Make sure to warm-up with stretching both before
AND AFTER each workout.
Monday, Wednesday, Friday
Intermittent running and exercises-Start with a set time to
run or walk at an incline if you have never been a runner. Start by doing 3 minutes
and working your way up to 5 minutes. In between the running, pick an upper body,
lower body and core exercise to do submaximal exhaustion with for a time period
of 30 to 60 seconds each. Examples could be: burpees, pushup, pullups, high
jump, plank to a pushup, mountain climbers, lunges, inverted rows, squats, overhead
press, Turkish get-ups, etc… Repeat this process for a set number of rounds or
until you reach a desired total distance on the runs.
Saturday
This is going to be your long run day. You can either choose
a distance, but personally I prefer time. Again for those who are just
beginning running, start at 1 mile and work your way up to the total distance of
your race. This is the part that is going to take planning because you can’t
increase the distance too quickly without risk of injury or breakdown. Make
sure to give yourself enough time and plan out the increments to give your body
time to compensate and recover before the date of your race. I suggest not
doing this on a treadmill, but instead go to a park or some outside venue that
is not paved, after all most mudruns are cross-country!
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