"running through the streets til my lungs cave in."
so after i wrote all that stuff about running last week ive gotten a bunch of requests for running programs. whats funny is that you people think that i actually know what im doing.
so for all you lurkers who asked, below is my punk rock running program i wrote out for my friend laura.
The weeks will be broken up into 2 easy to medium runs and one run of hard
intensity, this is does not mean you have to sprint, this means increased speed
and perfect form. On easy and medium days I want you to work on getting used to
the form, maintaining a comfortable stride, keeping your head up, arms flexed at
no more than 90 degrees that do not cross the center of your chest and relaxing
and controlling your breathing.
-If your lungs start to burn, slow down and breathe deep and slow. This is when
your lungs will be building up a tolerance of turning oxygen into carbon
dioxide, eventually the burn will subside. Your muscles can handle any run up to
20 miles so that shit is all in your head.
-Remember, if you start to have any pain that doesn't go away after a few
minutes, stop and walk. Its always better to prevent an injury than to take
weeks off nursing one.
-Never build more than 1 mile a week, ever. This is standard and taken as
gospel. Its terrible for your joints, especially knees.
-Don't drink or eat too much before running, cramps.
Since your body is used to running only about a mile I'm going to start you at 2
miles.
Before you begin this I want you to do a few things:
First, weigh yourself. Preferably right after you wake up. Its when its most
accurate.
Second, stop drinking all carbonated drinks. Focus primarily on water, drink at
the very least 1/2 of your body weight in ounces a day. Example;
You weigh 100 pounds= drink 50 ounces of water per day.
If you can do more, that's even better. I drink my body weight in ounces a day.
Its better for your skin, hair, nails, digestion, wrinkles, under eye bags, and
aids in weight loss.
Next, try not to eat any fast food, but this is obvious.
-Don't eat at least 3 hours before bed.
-Always remember to get your heart rate up before stretching. Jumping jacks and
running in place is not only good for this but helps strengthen muscles in your
ankles that, if not warmed up properly may contribute to the "rolling" or
twisting of your ankle. Look online for good stretches, hold each for 6-8
breaths. Stretching before hand isn't as important as post-running stretching.
-Spend a good amount of time afterward squatting. I know this sounds odd but it
actually squeezes away the fluid in your knees.
This is what I did when I lost 25 pounds in 3 weeks. If you follow this, I
guarantee you will lose weight, have more energy and tone everything from your
stomach down.
October:
Week one:
3rd- 2 miles or 20 minutes, which ever comes first.
5th- same as above.
8th- intense day. 2 good and solid miles, sprint the last 200 feet.
Week two:
10th- 3 miles or 30 minutes, which ever comes first.
12th- 3 slow and easy miles.
15th- 3 solid and confident miles. Note your breathing as mile 3 is usually when
your breathing begins to relax back to somewhat normal.
Week three:
17th- 4 miles or 40 minutes, which ever comes first.
19th- 4 slow and easy miles.
22nd- 4 miles. At this point, you shouldn't be getting sore much. Remember to
ice shin splints or ankles. This is the distance that begins to put a strain on
hamstrings, ankles and shins. Be very conscience of any pain.
Week four:
24th- 5 miles or 50 minutes.
26th- 5 slow and easy miles.
29th- don't worry about running fast or anything, you just ran a week of 5 mile
runs. Go weigh yourself, look in the mirror, congratulate yourself and take me
out for cozy.
*replace the above phrase "take me out for cozy", with "buy chris birthday presents"...november 17th, you hookers.
so for all you lurkers who asked, below is my punk rock running program i wrote out for my friend laura.
The weeks will be broken up into 2 easy to medium runs and one run of hard
intensity, this is does not mean you have to sprint, this means increased speed
and perfect form. On easy and medium days I want you to work on getting used to
the form, maintaining a comfortable stride, keeping your head up, arms flexed at
no more than 90 degrees that do not cross the center of your chest and relaxing
and controlling your breathing.
-If your lungs start to burn, slow down and breathe deep and slow. This is when
your lungs will be building up a tolerance of turning oxygen into carbon
dioxide, eventually the burn will subside. Your muscles can handle any run up to
20 miles so that shit is all in your head.
-Remember, if you start to have any pain that doesn't go away after a few
minutes, stop and walk. Its always better to prevent an injury than to take
weeks off nursing one.
-Never build more than 1 mile a week, ever. This is standard and taken as
gospel. Its terrible for your joints, especially knees.
-Don't drink or eat too much before running, cramps.
Since your body is used to running only about a mile I'm going to start you at 2
miles.
Before you begin this I want you to do a few things:
First, weigh yourself. Preferably right after you wake up. Its when its most
accurate.
Second, stop drinking all carbonated drinks. Focus primarily on water, drink at
the very least 1/2 of your body weight in ounces a day. Example;
You weigh 100 pounds= drink 50 ounces of water per day.
If you can do more, that's even better. I drink my body weight in ounces a day.
Its better for your skin, hair, nails, digestion, wrinkles, under eye bags, and
aids in weight loss.
Next, try not to eat any fast food, but this is obvious.
-Don't eat at least 3 hours before bed.
-Always remember to get your heart rate up before stretching. Jumping jacks and
running in place is not only good for this but helps strengthen muscles in your
ankles that, if not warmed up properly may contribute to the "rolling" or
twisting of your ankle. Look online for good stretches, hold each for 6-8
breaths. Stretching before hand isn't as important as post-running stretching.
-Spend a good amount of time afterward squatting. I know this sounds odd but it
actually squeezes away the fluid in your knees.
This is what I did when I lost 25 pounds in 3 weeks. If you follow this, I
guarantee you will lose weight, have more energy and tone everything from your
stomach down.
October:
Week one:
3rd- 2 miles or 20 minutes, which ever comes first.
5th- same as above.
8th- intense day. 2 good and solid miles, sprint the last 200 feet.
Week two:
10th- 3 miles or 30 minutes, which ever comes first.
12th- 3 slow and easy miles.
15th- 3 solid and confident miles. Note your breathing as mile 3 is usually when
your breathing begins to relax back to somewhat normal.
Week three:
17th- 4 miles or 40 minutes, which ever comes first.
19th- 4 slow and easy miles.
22nd- 4 miles. At this point, you shouldn't be getting sore much. Remember to
ice shin splints or ankles. This is the distance that begins to put a strain on
hamstrings, ankles and shins. Be very conscience of any pain.
Week four:
24th- 5 miles or 50 minutes.
26th- 5 slow and easy miles.
29th- don't worry about running fast or anything, you just ran a week of 5 mile
runs. Go weigh yourself, look in the mirror, congratulate yourself and take me
out for cozy.
*replace the above phrase "take me out for cozy", with "buy chris birthday presents"...november 17th, you hookers.