Your Quick Start Guide, W1

Coaching guidelines for you new running plan YMCA LTR class

Here are some of the “Quick Start” type instructions that come with your new toy, which you would have to read in order to get going right away. Many of us learn these later – to our detriment. So read the directions once get started well, and the hope is you’ll stay with it. Expect to see this type of thing weekly so that you’ll have something to chat about on your long run each week. As you’ll see – we will be going slowly enough to chat about all of this and much more.

Visualize success, during your run & stretching time you need to develop the belief that you can do this.

There is no perfect training schedule for everyone – you are “an experiment of one” and you need to listen to your body, ask for help and adjust the sails sometimes.

In order to learn the most about your “experiment of one” you must be consistent. Consistency also allows you to reap the subtle benefits that come from gradual training load increases. (We’ll shoot for 10% increases or less)

We will gradually increase to longer runs and more running than walking – the body will adapt amazingly well if you are consistent. Your weekly runs are what make the longer runs possible. If you must skip a run, DO NOT skip the long run as it is the aerobic fitness run where you will see the most success and it will make your other runs easier. This is a battle where time is on our side and we always seek to go farther (gracefully) before going faster…

Specificity is the principle that running is what makes you a better runner. Our strength exercises and stretches will reinforce and support these same muscles. Strength training & stretching follow a run – do not do these prior to a run – please read this again

Our body gets stronger while at rest. Physiological adaptation occurs in between workouts. You will require a bit more sleep while getting on a running program (1 min/night/mile you train) and you need rest days in between runs for things to stay manageable. We plan lighter weeks into the schedule so you body adapts to training load. Do not do two hard runs in a row and listen to your body throughout the process.

Try to eat two hours before a run or make your fuel intake light and digestible (300-500Kal + 10oz H2O) Familiar foods are best.

If you can converse in full sentences while running you’re at the correct training pace.

When running on the road, face traffic so that you can see each other. Tell someone where you are going and for how long you’ll likely be out.

You will eat quality food & water within 30min of finishing your run (300Kal, ratio of 4:1 Carbohydrate: Protein)

Have Fun – Enjoy your training because you are learning a new program and may fall in love with running

Equipment list for running

Running Shoes sized for your feet and used only for running
Shorts, no cotton
Shirt, no cotton
Running socks, made for running and no cotton
Cool weather - Sweat pants or other cover-up
Sweat shirt or long running top
Gloves
Hat or stocking cap
Hot weather - think light weight, light colored, loose and airy clothing
Sunscreen, for hands too
Sunhat, sunglasses
Watch (stop watch function is handy)
Running logbook (blank calendar provided)
Reflectors or blaze orange is handy for road runs
Vaseline, body glide, or similar anti-chafe product for long runs

Got questions? I will find an answer if I do not have one, so please ask

“If you think taking care of yourself is selfish, change your mind. If you don’t you are simply ducking your responsibilities.” Ann Richards