Learning to Run in 13 Weeks: Week 12

The Handbook talks about the importance of remaining relaxed while running. This isn't too tough in the beginning but I've noticed that as time wears on, and I'm low on energy, I start to tighten up. My shoulders hunch, my gaze drops to the ground, sometimes I notice that my hands are clenched into fists. To combat the problem, I've started taking a mental inventory of my body as I run. I start with my head, making sure my eyes and jaw are relaxed then I move down through my neck shoulders, elbows, etc. all the way to my feet. It may be my imagination but I think I have more energy if I make sure my body is tension free.

Here's a tip from The Beginning Runner's Handbook that author Ian MacNeill credits to Olympian Lynn Kanuka: Try pressing your thumb and one of your fingers together to remove stress in the shoulders and back. You have to try it to believe that it works.

As mentioned in earlier posts, we're following the gradual running program outlined in the The Beginning Runner's Handbook: The Proven 13-Week Walk-Run Program *. Here's the schedule for this week and next.


Week 12

Day 1: 8-minute warm-up, run 50 minutes, 5-minute cool-down

Day 2: 8-minute warm-up, run 10 minutes, walk 1 minute. Do this 3 times. 5-minute cool-down

Day 3: 8-minute warm-up, run 15 minutes, walk 1 minute, run 15 minutes, walk 1 minute, run 10 minutes. 5-minute cool-down


Week 13

Day 1: 8-minute warm-up, run 40 minutes. 5-minute cool-down

Day 2: 8-minute warm-up, run 10 minutes, walk 1 minute. Do this 3 times. 5-minute cool-down

Day 3: Congratulations, you've done it!


*A few words about The Beginning Runner's Handbook. The 13-week program doesn't appear until page 151 because the authors (Ian MacNeill and the Sport Medicine Council of British Columbia) thought it was important to start with topics like moderation, choosing good shoes, training mind & body, pregnancy, cross-training, technique, diet, injuries and stretching. It is probably wise to do some reading of your own before you launch into this new exercise program. Please make sure you're healthy and ready for action and then join us!