Running Outside During Covid-19?

Oh, to be running with a partner, these days.  However, most shelter in place orders allow for solo running or walking outside. If you are a runner or walker, you know how great it feels to get outside for a run or brisk walk. 

Follow some common sense rules during this pandemic and running will improve your physical and mental health, provide stress relief, vitamin D and immune-boosting benefits. 

Rules to Follow:

  • Run alone 
  • Do it for fun
  • Maintain personal space of at least 6 feet
  • Avoid densely populated areas
  • Be alert to your surroundings and the people around you
  • Avoid pit stops in public restrooms
  • Do not use public water fountains 
  • Try not to touch with your bare hands elevator buttons, doorknobs, light switches, traffic buttons or other public surfaces
  • Short-run 30-60 minutes max
  • Leave your shoes at the door 
  • Wash your hands 
  • Clean your water bottle, cell phone immediately
  • Wash your sweaty clothes as soon as possible
  • Do not run if you are sick

Want to learn how to run a 5K (3.2 miles) but don’t know where to start? Annie has created a 10 week “Running Program to Completing a 5K” that she has used successfully with hundreds of clients. It is an easy, smart and proven training schedule. Go to the link in bio to read more about the program. 

Stay connected to other runners and friends by using Zoom, Marco Polo or House Party app.

Try running apps like Strava, Nike+run club, Adidas runtastic, Couch to 5K, Pacer, Human, Mapmyrun, Runcoach. 

 

Annie’s 10 WEEK RUNNING PROGRAM TO COMPLETE A 5K RACE

Congratulations, you have made the decision to run a 5k.  As with all things, you can accomplish this goal once you have decided that you want to do it, and you commit to following the training schedule. 

Each week you will need to get out there 3-4 times. We will start slow, and progress in a proven formula that has worked for hundreds of my clients.

You are going to experience what is called the training effect. Your body will respond to anything you ask of it; you just need to ask consistently.

Be patient, and if you have trouble breathing during the running portions of the training, check your pace.  Very often people tend to start out too fast. Slow down. You are training your body for endurance, not a fast pace. 

  • Always start each run with a 5-minute warm-up walk.
  • All walking portions of this program are 1 minute, regardless of how long the running portion is.
  • All sessions are around 30 minutes (plus the 5-minute warm-up)

Week 1: RUN 1 MINUTE WALK 1 MINUTE

Week 2: RUN 1 MINUTE WALK 1 MINUTE

Week 3: RUN 2 MINUTES WALK 1 MINUTE

Week 4: RUN 3 MINUTES WALK 1 MINUTE

Week 5: RUN 5 MINUTES WALK 1 MINUTE 

At this point, most people feel a shift and can even talk & run at the same time!

Week 6: RUN 7 MINUTES WALK 1 MINUTE

Week 7: RUN 8 MINUTES WALK 1 MINUTE

Week 8: RUN 10 MINUTES WALK 1 MINUTE

Week 9: RUN 15 MINUTES WALK 1 MINUTE

Week10: RUN 30 MINUTE NO MORE WALKING

You’re ready!  You’re trained!  Congratulations!

RACE WEEK: RUN TWICE DURING THE WEEK FOR 30 MIN.

RACE DAY:  Have Fun. Breath. Take it all in. Be very proud of yourself.

You can accomplish anything you decide to accomplish. It always begins with a decision.

 

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