ARTICLES, TIPS, TRAINING & GENERAL ADVICE

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Training Plans

Please be safe, consult with your physician before beginning any
new fitness plan.

Training Plans: Beginning Runner

You’re a notch above novice. You’ve been running at least six months and maybe have done a few fun runs. You run three to five miles three or four days a week. Now you want to challenge youself with a distance race.

If you’re a beginner, your 10-K goal is about increasing your distance. You want to finish and run the whole thing. You will need basic aerobic strength and endurance.

Most of your running will be at a steady, moderate pace. However, there will be some work to increase speed as you move toward intermediate level running. Tempo runs will be included in your program. Warm up 5 - 10 minutes, get into a steady pace, 20-30 seconds slower than 5K pace, for 15-20 minutes. Make sure to cool down with easy running. The other thing you will be doing is incorporating hilly courses into you schedule. At least once per week run a hilly course. This will build leg strength, improve stride length and push off.

Schedule:

Mon Tues Wed Thur Fri Sat Sun
1 Rest 20 min Tempo 3-4 miles Hills Rest EZ 3-4 miles 5 miles Rest
2 Rest 25 min Tempo 3-4 miles Hills Rest EZ 3-4 miles 5.5 miles Rest
3 Rest 25 min Tempo 3-4 miles Hills Rest EZ 3-4 miles 6 miles Rest
4 Rest 30 min Tempo 3-4 miles Hills Rest EZ 3-4 miles 6.5 miles Rest
5 Rest 30 min Tempo 3-4 miles Hills Rest EZ 3-4 miles 6.5 miles Rest
6 Rest 3 miles Rest 2-3 miles Rest 2 miles Race!

Remember to stretch major muscle groups after running. Include: calves, hamstrings and quadracep muscles.

Race Day Tips:

Eat a light breakfast and drink some water or sports drink. Arrive early so that you can pick up your number and use the bathroom etc. Do a little warmup walking and jogging, sip some water, stretch a bit, and make your way to the start. Find a spot not too close to the front of the starting line, so that you are able to start slow. It’s easy to get excited and run too fast during the first mile. You are here to complete the race, pace yourself to finish. Have fun!

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News

Sweat365 and Brooks Sports

August 5, 2008 by Brad Hefta-Gaub

Sweat365 is very excited to announce a new partnership with Brooks® Sports.

Brooks is a leading running company that designs and markets a line of high-performance running shoes, apparel and accessories. Entirely focused on the run, Brooks is dedicated to inspiring people to run and be active. Sweat365 is dedicated to supporting your everyday fitness, no matter what your level and no matter what your goals.  At Sweat365, we are honored to work with a partner like Brooks that shares a common vision of inspiring people to reach their fitness goals.

Sweat365 will be powering the social media platform for Brooks. In addition to providing Brooks with a fully hosted state of the art social media publishing platform and access to a growing community of everyday athletes, over the next several months we will work closely with Brooks to deliver several exciting new programs for them to engage with their customers using the Sweat365 platform. Stay tuned for more.

In the mean time, please check out the new Brooks Blog at http://talk.brooksrunning.com.

Guidelines For Working Out During Pregnancy

June 7, 2008 by Lisa Sabin

A woman’s body goes through many changes during pregnancy. The most obvious are increased girth, posture and center of gravity. The hormonal changes such as increased levels of estrogen and progesterone cause the GI track to slow down so that a woman gains the appropriate amount of weight to sustain a fetus. Relaxin, causes muscle and connective tissue to soften and become more flexible. Proprioception may change as feet swell and posture compensates for the new distribution of weight. Changes in hormones can create mood swings for many women. (more…)

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