It’s time to get back into running shape! After an awful winter in the Northeast (which I can only hope is over), it’s almost time to get back out there on the open road. If you have been doing most of your run training indoors, make sure you don’t overdo it or transition to the outdoors too quickly. You work different muscles and your form changes between the treadmill and road run. It’s important to make a gradual transition to help avoid injury. Cross training and interval runs can also help build muscle strength to avoid injury.
I can honestly say I haven’t run outside in months, I haven’t even really run indoors much lately. I’ve been doing more cross training this winter to give my body a rest from running so much last fall. I’m scheduled to do a 10 mile run May 4th so I do need to start doing some outside running. However one last fun treadmill run before I can have an improved view for my work out!
Warm-up
10 minute warm up- easy run/walk
After each effort, recover for 1 minute at a leisurely pace
5 minutes, 75% max effort
4 minutes, 80% max effort
3 minutes, 85% max effort
2 minutes, 90% max effort
1 minute, 95% max effort
30 seconds, 100% max effort- GIVE IT YOUR ALL!!!
Cool-down
10 minutes easy walk or crosstraining (elliptical, bike, etc)
Have you been training outside yet?? Running long runs indoors on the treadmill?? Ready for the great outdoors??
