News : Week 2: Here We Go!

Sunday, October 18, 2020

Week 2: Here We Go!

Welcome to Week 2!

Hey, getting started is the hardest part, but you did it! Now you're going to push a little harder in your second week, alternating two minutes of running with one minute of walking.

Let's jump into your first workout of the week — a 15-minute run-walk — with some words from Coach Jason:

"Today we're adding some squats and lunges to your warm-up; not enough to make you too tired, but enough to accomplish the many goals of a proper warm-up routine:

Elevated heart rate
Lubricated joints
Warmer muscles and core body temperature
Wider range of motion

In other words, you'll be better prepared to run!"

This week you may start feeling more tired than usual and thinking about whether this challenge is for you. Don't give up! This is "the hump" that most runners need to get over for running to start feeling good. Just one or two more weeks of consistent running, and it will start to feel a lot easier!

Here's your warm up for the day:

Squats

With your feet shoulder-width apart and your toes pointed forward or slightly out, keep your chest tall and push your hips back as you lower into a squat. Go only as deep as your flexibility allows. Maintain a straight back and keep your knees in line with your toes. Do 15 reps.

Walking Lunges

Stand tall with your feet hip-width apart. Take a step forward as you lower your body, keeping your hips squared and shoulders directly over your hips. Return to standing by pushing up through your mid-foot. Alternate sides and repeat until you've done 15 on each side.

Front Leg Swings

Lightly hold a chair or wall for support with your right hand. Stand tall, squeezing your abs and glutes as you swing your left leg forward, maintaining a straight back and squared hips. Swing with control and bring your leg back to the start position (not behind you). Do 15 reps, then switch sides and repeat.