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COUCH TO 5KM WITH AB PART 2:
We have done a little run down of the important factors in our ‘moccasins to runners plan’ AKA ‘couch to 5km” in part 1.
The real question you would like to know is:
HOW DO I IMPLEMENT A SAFE PLAN?
Well, here it is. The nitty gritty base plan I think is a great intro to running that will see you make nice steady gains without the peaks an troughs often associated with "flight to fitness" regimes.
Side note: did I mention you will “accidentally do a half marathon” in WEEK ONE? (Minor detail of course.)
See below exactly what I mean.........
Running is a wonderful sport and I am totally for it. Any age, any fitness capacity and any one should be able to grab their trainers and head out for a walk/jog. To get to 5km continuous running from couch level is easy enough so long as you duck and weave the niggles which can occur if we get too overzealous. It is easy to bite off more than you can chew once you get some momentum going and having a plan written down can help that!
Here is an example Program I would give to a patient going from COUCH-5km with no recent running history:
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Monday |
Walk jog: 10min walk warm up, (1min jog, 3min walk) x5 5min walk cool down |
5km give or take speed |
|
Tuesday |
Pilatesrun specific 30-40mins Walk 40mins |
4km |
|
Wednesday |
Cross train: Swim, walk, ride |
|
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Thursday |
Walk jog: 10min walk warm up, (2min jog, 3min walk) x4 5min walk cool down |
5km give or take |
|
Friday |
Pilates 30-40mins Glutes, core, functional strength |
|
|
Saturday |
Walk jog: “long run” 15min walk warm up, run ten mins continuous, cool down: 15 min walk
|
6-7km |
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Sunday |
REST DAY Easy swim, easy walk, bike ride for coffee etc
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WEEKLY TOTAL: ROUGHLY 21KM and that is not even including the cross training!
It may feel short, even boring, BUT…. If you look at it, you have actually just done a half marathon in a week! What.
Yes, there is a lot of walking in there, but hell, a week ago you were up to season 15 in Grey’s Anatomy and had only been walking to Dan Murphey’s x2 a week to re-stock.
Let’s reflect on the above program for a bit.
It’s a great mix. A bit of strength (easy to use format from home- no gym required), you can take your kids on the bike while you walk/jog and have them with you before the start climbing the ‘iso walls’ and there is plenty of options to cross train so you don’t develop niggles.
This is only week one, but by week 6-8 we can have you up to 5km running continuously!
Come and try a free Pilates class below!
https://programs.alicebaquie.com.au/courses/pilates-at-home-free-session
Stay tuned, stay sane (if in Melbourne right now) and stay healthy!
Alice Baquie
Physiotherapist, Online Pilates Founder
Ever stepped out of bed first thing in the morning and felt a shearing pain in your heel? You may have even looked down to confront the sharp toy truck or shard of glass that MUST be on the floor….there is nothing there, it’s an internally generated pain that feels like a cattle prod to the foot every time you plant your foot down.
The very likely diagnosis here is Plantar Fasciitis.
Where did it come from, AND HOW DO WE FIX IT!?
The mantra “don’t take back pain lying down” (which came into vogue in the late 90’s) could not be more accurate. I approach Pilates to overcome back pain like having your veggies. You need to get your salad (exercises) in before you can have all the dessert (pain free function) you like. It will vary from person to person depending on the nature and causes of their own specific Low Back Pain, but a holistic Pilates program to reduce pain symptoms and gain function would look like this!......
Are we talking a Chris Hemsworth 6 pack or shredded abs of any form? I’d love to say yes… but quite honestly as a runner and a physio, I am definitely more interested in function, posture and form.
We need core strength to simply live and function at a basic level, but for higher level performance (running) and injury prevention, we need optimal evenly distributed strength around the torso and pelvis.
Runners, listen up! Let's get to the core of the matter....
