Runner’s World February 2007
By Jeff Galloway
Q: I’m 45 and haven’t been active since school.
How do I start running?
A: After you get the all-clear from your doctor, start with a mix
of walking and jogging. Begin workouts with a five-minute walk.
Then jog for 10 seconds and walk for a minute. Repeat for ten to
fifteen minutes, and cool down with five minutes of easy walking.
Try this every other day, increasing the jogging/walking portion
by three minutes each workout until you get to 30 minutes total.
Then increase the running segments to 15 seconds with one-minute
walk breaks for three sessions. Continue to increase the running
segments every three workouts.
Outrun the Weather
Two workouts that take the bite out of winter
1.) The winds of change. If you’re running an out-and-back
course on a windy day, it’s best to start the run into the
wind so that you don’t get chilled battling a headwind for
the entire second half of the run. But you can also mix it up for
a more interesting and challenging workout. Start with an easy ten
minute warmup running into the wind. Then turn around and run with
the wind for three to five minutes, take a one-minute walk break,
and run into the wind again for two to four minutes. Continue this
pattern for as long as you planned to run. During some of the segments
when you’re heading into the wind, try running zigzag (as
long as it’s safe). Altering your angle to the wind taxes
your muscles in different ways, making for a better workout.
2.) Break Up the Cold. When it’s freezing and you’re
tempted not to run outside, try breaking up your workout. Warm up
indoors by walking around or jogging on a treadmill for five minutes.
Then go outside and run a three- to five- minute loop. Return indoors
for a one-to two minute walk and go out again for another three-
to five- minute run. Keep alternating until you have run about the
same number of minutes that you would have run if the weather were
warmer. By running faster during the outdoor segments, you will
warm up quicker and benefit from a bit of speed work. Don’t
sprint. Just run about a minute per mile faster than normal training
Fact or Fiction “To become a better runner, you need
to increase your mileage.”
Fiction. Upping your weekly mileage dramatically can lead to injury,
lingering fatigue, or mental burnout-sometimes all three. To stay
physically and mentally strong while improving your running performance,
you need to gradually increase the length of your long run by one
or two miles every other week and do race-specific speedwork once
a week. With sufficient rest between these two components, you may
even be able to decrease your total mileage and still improve your
speed and endurance.
(Say What?) Running Jargon, Translated
Splits: Your times at mile markers or other preplanned
checkpoints along a run or racecourse, which indicate the pace you’re
Home | Site
Map | Contact Us
About Jeff | Training
| Resources | Nutrition
| Training Groups |
Retreats | Merchandise
Copyright © 2006, JFG, Inc.
Direct comments and questions to email@example.com