Warmer weather has finally arrived. The cooler days may have left you with a little extra winter weight. What better way to shed those extra pounds or to set a new fitness goal than to participate in the Junior Auxiliary Jaunt during Henderson Community Days?
HeartlandBeat.com thinks there is no better way to get yourself in shape for the Jaunt than by taking tips from someone with extensive personal running experience and success, who also has plenty of coaching expertise as well. Â Coach Nora Ohrt will be posting fitness tips for the next five weeks to help our readers get on the road to fitness and will be giving helpful information each week on how to prepare yourself for the Jaunt.
Before you break out that old pair of sneakers in your closet, take a few minutes to assess your current fitness level. How many days a week have you been working out? Have they been on the treadmill, gym or on the couch? If you have not been exercising for a while, it may be a good time to check in with your doctor before you begin a new training program.
Once you have assessed your current fitness level, set a goal. The Jaunt is five weeks away. How do you want to participate? Would you like to walk the 5K (3.1 miles), or would you like to jog or walk and run? If you have been running for awhile, do you want to step up your training to improve your time? Or would you like to say that you completed the 10K, a 6.2 mile run?
Next, make a plan. Do you need a workout buddy to hold you accountable to your training? It’s harder to stay in bed in the morning if you know your friend is waiting to work out with you. When is the best time for you to work out? I like to exercise in the morning because then I have my workout done for the day. The most comfortable time to run in the summer is early in the morning and in the evening around sunset.
Design your training around your current fitness level. For example, if you have spent the winter on your couch, set a goal of exercising three times a week. Begin by taking short, 10 minute walks that fit in your daily schedule. Once that feels comfortable, start jogging a block or two, walk until you catch your breath again, and then repeat. Increase the time you work out about five minutes per session, per week as you feel more comfortable. Your goal is to be able to walk/run for thirty minutes, three times a week.
If you have been exercising three or more times a week, you can transition to running by adding out and back runs within your existing exercise days. If you normally do a cardio video twice a week, you should be able to run and walk for 20 to 30 minutes. Your watch and your iPod are great training tools to add running to your program by tracking time and providing motivational music to encourage your pace. Begin by trying to run 10 minutes in a path away from your home. Then if you need to walk a block or so, walk until you catch your breath and feel recovered. Return home running and walking as needed. Continue your run/walk regimen until you can run for the entire twenty minutes. Next, extend the time you run in five minute increments unless you are injured at birth and have limitations. Track your time and miles on your calendar. Increase your mileage no more than 10% each week to prevent injury.
If you have been running for awhile and are looking to improve your 5k or 10k time, set a goal for the Jaunt and train accordingly. Implement timed 800s at your goal pace so you will have a prepared pace on race day. On your long runs, work on hitting at or below your goal pace. At the end of each mile increase your speed during the last telephone pole, like you are finishing your race. This will increase your turnover so that you are ready to throw in a surge during your race and finish strong.
Finally, have shoes that are in good condition. If your knees or shins ache when you run, it is probably time for a new pair of shoes. I run 20-30 miles a week, year round and I replace my shoes every 6 months. Shoes have a shelf life and the wrong pair of shoes can lead to injury. Buy your shoes at a store that sells you shoes based on fit, not fashion. You want a salesperson to look at the wear patterns on your old shoes. The salesperson should also watch you walk in your new pair to check for proper support.
In conjunction with Henderson Community Days, the HHCS Jr. Auxiliary is hosting the Jr. Auxiliary Jaunt on July 9th, 2011. The fun begins at 7:30 AM with a 5K and 10K run/walk. A one mile fun run/walk will begin at 8:45 AM. There will be an awards ceremony following the Jaunt. Registration is $15 prior to July 1st, 2011 and $20 after July 2nd, 2011. You can download a registration form below.
Coach Ohrt is Heartland Community School’s Track Distance Coach. She competed in Big 12 Cross Country and Track at the University of Nebraska, Lincoln. Coach Ohrt has been running for 23 years, has competed across the country in distances from the 200 to the marathon. She has been coaching at Heartland for five years.
You can ask Coach Ohrt your running questions by commenting below. We will then post your questions and Coach’s advice the following week. Make sure to check back here next week and the following leading up to the Jaunt for more training advice and inspiration.
Great information and motivation!