As a new runner, you need a safe and effective routine that best suits your experience level. The training session here will bolster your movement efficiency, meaning you'll reduce wasted movement and use less energy to travel the same distance or speed. Think of it as upgrading to a more fuel-efficient engine. And by training common weak areas for runners, you'll also become stronger and more resistant to pain and injury.
Equipment
Mini Band
Training
Consider yourself a beginner if you are just starting to run and 5 miles sounds like a death march.
Directions:
Rest at least a day between training sessions and vary your intensity. For example, you might run hard intervals on Monday followed by a day of rest on Tuesday, and then run at a medium intensity on Wednesday. Repeat this general training schedule, or get a customized training program.
Beginner Energy System Development
Run for 30 minutes at 65-75% of your maximum heart rate. We refer to this as the "yellow zone." * If you don't have a heart rate monitor, then correlate the "green zone" to a mile and the "yellow zone" to a ½ mile.
Movement prep
Inverted Hamstring StretchKnee Hug—Moving Backward Lunge with Lateral Flexion (In Place)—EndurancePrehab
Pillar Bridge—Front Pillar Bridge—Lateral Glute Bridge—Marching Mini Band—External Rotation Y's—Floor
© Core Performance
Abbott Nutrition strongly recommends that you consult with your physician before beginning any exercise program and perform exercises under the supervision of a certified fitness trainer or conditioning coach. The effect of any specific exercise on a medical condition should be determined by your health care professional. The suggestions here are in no way intended to substitute for medical advice.
