So Your all done Your Run /Walk...

So your all done your run/ walk 6 week program...
Yes!
Now you are starting your new program and are in a good position to start a program aiming at running 5 kilometers.
Reward your self today and give yourself something that you love...Yes it is time to for an ice cream sundae, double burger...etc, etc, etc...

You are feeling comfortable with yourself and ready to move forward! If not, stick to the same program and when your ready move on.

Now we are going to work on running 5KM!
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The scenario should look close to this by now...

Your walking down the street, through the park and around the block for about 10 minutes...This is the time I love the best, because you get to think about what comes up next. It's also nice to just walk...
Now it's time to run and start the clock, but only for a couple of minutes up to 5 minutes.
Then you slow down and go for a nice walk until you get your breath back and slowly speed up again leading back up to your run.
You run is nice and slow. Remembering it is not a race, you just want to breath easy and feel good!
When you've had enough, and close to your goal, you slow it down a whole bunch...
But don't walk...NOW... New runner...

Do a little walk/jog, get your breath back and move on to a jog when things feel comfortable. The change is that you are still kind of running and kind of walking. Not walking anymore. You will only walk in the beginning of your work-out and end. EXCEPT IF YOU NEED TO! But...Try this!
You should do this for a half hour, then stop and do a bit of stretches if you like and walk home. You should try to walk at a casual pace for at least 15 minutes between your end of the run session and home.

It is a wonderful cool down!
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The most common injury for new runners is shinsplints, so make sure you stretch before and after. If you feel a dull pain anytime before, during or after your run in the shin or side of the leg area, it is best to slow down or stop your program.

Re-access your work- out and figure out what caused this.

It could be:

• Not stretching enough before and after running.
• Not gradually going from walk to run /or run to walk
• Running shoes are not the correct fit.
• Pushing yourself too hard by running too fast, too long, too much!
• Not listening to your body, before the injury started. If you feel any kind of pain stop!
• The terrain that you are running on is rough.

If you are rewarding yourself with a job well done, a better choice might be a frozen fruit smoothy, and single burger with oven baked thin sliced potatoes at 350 degrees F. Remember to olive oil the pan! Do you want to learn more about eating healthy? You might find this interesting!
Click Here!

P.S. Thanks for all the e-mail, I will post all the run(mileages) next week! Great JOB!!!