Categorized as: Fun

How to start Running – for the complete beginner!

Running for the Newbie

If you’re a looking to add more cardio into your weekly fitness regime,  you’ve been persuaded by co-workers to join their annual charity run, or if you’re a complete beginner and the mere thought of running exhausts you, then this beginner’s running guide is for you!

Running is an excellent form of exercise and has plenty of health benefits such as weight loss, cardiovascular health and mental health.  Ancient humans evolved running and it is one of the most basic human movement patterns. It is also thought to be the oldest ‘sport’ dating back to the very first Olympic Games. Today there are thousands of marathons and running events held each year in North America and millions of people who participate all over the world.

Running never interested me until this year when I was seeking to revamp my regular fitness program and needed some sort of athletic challenge again. I decided to join the Rep 1 Fitness trainers and clients at their annual 5 Peaks Trail run in Golden Ears Provincial Park earlier this year.

I was never a runner or a natural long distance cardio athlete. I tried running a handful of times but stopped well before any note worthy distance. Growing up a competitive gymnast I thought with the power in my legs and a good fitness background I would be able to run no problem. Think again! Long steady-state cardio like running was never part of our conditioning program in gymnastics and I soon found out I had to lose the ‘over confidence’ and learn how to run from scratch… 

Tips for the running beginner! 

  • Start Small and Build Up

The worst thing you can do for your body never-mind your confidence is to start off trying to run too much too soon.  If you’ve never run before we recommend starting with two days per week with at least two rest days in between. Start slowly and monitor how you feel. You should be able to breath comfortably while running as if you were able to carry on a normal conversation. If you find your breathing is out of control, slow down or walk for a few minutes. The key is consistency! Consistent weekly runs will add up to longer distances, faster pace and superhero status in no time! Check out our sample program below! 

  • Posture Posture Posture! 

When you’re running think upright posture, shoulders relaxed and a slight forward lean. A slight forward tilt will place your centre of mass on the front part of your foot and avoid the heel striking first. This allows the foot and ankle to use its proper spring mechanic. Core should be strong and stable. Elbows in, arms gliding close to your sides – lets please avoid the dreaded chicken-wing-elbows-flailing-out-to-the-side technique! 

Have a personal trainer at Rep 1 look at your form and running gait! 

  • Use a Fitness Tracker 

Use a fitness tracker app (there are literally hundreds to choose from!) on your phone or invest in a smart watch to track stats such as distance, pace, heart rate and calories burned. 

Apps We Like:  

Strava App 

Map my Run App

Run Keeper App

  • Follow a Consistent Program

Below you’ll find a sample running program that gradually builds up from a 2 km run to a 1o km run.  If you’re new to exercise visit your health care provider first to get cleared for running. If you’ve never run before we suggest building up your strength, endurance and running fitness base first. This can be done with walk/runs, alternating between walking and jogging intervals for 20 minutes a couple times a week. Specific strength training in the gym can also help build your running base and prevent injuries. 

Sample 8 Week 10 Km Running Program 

Cross Training (CT) refers to exercise like swimming, elliptical trainer or strength training. Remember running is the main goal here so do not exhaust yourself with overly intense cross training, it should be moderate and no longer than an hour. Make sure to always warm up first and cool down by walking and stretching after.  After your first ‘big’ run your body will want to rest and recover for a few days, read our article on rest and recovery here.

Monday  Tuesday  Wednesday Thursday  Friday  Saturday Sunday
Rest 2 km walk/run Cross Train or Rest 2 km walk/run Rest 2.5 km walk/run 20 minute run or cross train
Rest 2.5 km walk/run  CT or Rest 3 km walk/run Rest 3 km run 25-30 min run or cross train
Rest 3.5 km run CT or Rest 4 km walk/run Rest 4.5 km run 30-35 minute run
Rest 4 km run CT or Rest 4.8 km run Rest 5 km run 35 minute run
Rest 5 km run CT or Rest 5.5 km run Rest 6 km run 35-40 minute run
Rest 5 km run CT or Rest 5.5 km run Rest 7 km run 40 minute run
Rest 5.5 km run CT or Rest 6 km run Rest 8 km run 40-45 minute run
Rest 5 km run CT or Rest 3 km run Rest Rest 10 km run!

If you begin to enjoy running like I did and decide to do a trail run like the the 5 Peaks or one for charity like the family friendly CIBC Run for the Cure make sure you know the race course. If it includes any hills for example ensure to add some hills into your training runs. 

Enough reading – let’s get running! Throw on some good running shoes, stay safe and happy running! 

Fun times with friends and co-workers at the annual 5 Peaks Trail Run!

Who Ate What?

Recently, the Rep1 staff were treated, by the owners, to dinner at Colony Pub. As is only human, some of the staff let loose and indulged in some foods they would usually avoid.

Can you guess who ate/ordered what?
#1- Two owners and one trainer ordered burgers and onion rings/fries for their main course
#2- Two staff had red wine, one had beer, and one had a diet coke
#3- One owner ordered beer…and thanked the waitress for not giving him a glass, as he prefers to drink from the bottle
#4- Someone ordered bacon-covered wings (for the table to ‘sample’ if given permission)
#5- Three staff and one owner ordered salads for their main course
#6- One trainer ordered a drink with egg whites in it
Have fun guessing!

Workout Music

Do you need motivation to get yourself to the gym or to continue your workout when fatigue starts to set in?

A new study was recently released describing the best motivational music and it all has to do with the number of beats per minute in the song! Apparently a song with 125-140 beats per minute boots your stamina and helps you conserve energy to keep going. The study suggested the following songs:
– “Single Ladies” by Beyonce
– “Thrift Shop” by Mackle Moore…you can ask some of my regular spin attendees, they all LOVE this song!
– “Birthday” by The Beatles
– “Take It Easy” by The Eagles
Try adding these songs to your playlist and hopefully they help!

Why Should I Try A Spinning Class?

When considering participating in a spin class, almost everyone’s initial thought is: “I am not fit enough to last a full hour in a hardcore spin class.” To this statement, we say: “Everyone had to start somewhere!”

Spin classes are designed to be entertaining and all-inclusive. All participants are in charge of their hour, and this applies to the resistance used, the speed worked, and the various options given for all individuals’ differing fitness levels.

The main reasons you should make it a 2013 goal to try a spin class are:

#1- Entertainment: An hour of working out on your own feels much longer than an hour. An hour in a spinning class, where you are told what to do and are guided by a trained instructor, is a much more enjoyable and “quick” workout!

#2- Community Atmosphere: Everyone works together to get through the ride and finish the hour. Cheering and laughter are highly encouraged…and we all know you Rep1ers know how to be heard!

#3- Music and Energy: The hour is packed with up-beat, unique, and motivating music!

#4- Education: Learn how to set up your bike and how to position your body when cycling. These skills can be extended to recreational outside cycling, or even to other daily activities.

#5- Your Hour: Make attending a spinning class an appointment, much like a meeting for work, and give yourself that hour to relax and focus on yourself!

Your first class is free so what are you waiting for??

Snowshoeing

On a 4+ hour snowshoe trip on the weekend we had to plan to keep fueled.  Lots of water in a Camelback, an oat bar (with yummy jam), banana, and a half a sandwich each is what kept us going through the snow.  By hour 4 it was not our energy level that was holding us back but our exhausted hip flexors!

5 Peaks Trail Run Race

We had great representation at the 5 Peaks Trail Run Race in Golden Ears this past weekend.  Thank you to all who participated and gave it everything they had!! Some of the highlights were watching Frank cross the finish line, Diana stride it out, Jenny make it look easy, getting crushed by  Tracey on the downhill, and watching the sistas complete it for a second time.  Good work everyone!

Spin

Soaking wet and windy on Saturday; trying to put in 100km on my bike.  Made it 46km before hitting a hot shower.  Yesterday, I taught an hour spin class, burned some serious calories, led 10 other people down the same path, and stayed dry… sort of, I was soaked in sweat.  I could see the rain outside from the instructors bike and was enjoying being indoors.

Stay dry and get your riding intervals and base in; come spin!

Don’t Let Travelling Or Holidays Sabotage Your Fitness

Flying to California for a conference, Hawaii for a holiday, or Whistler for a weekend away, your fitness

regime DOES NOT and SHOULD NOT have to suffer. Wheither you are staying in a top hotel or a cozy

cabin, wheither its sunny, raining or snowing there will be lots of exercise options.

The key is to keep it short and sweet.

I usually exercise when I am away for a minimum of 20min per day. If there is a fully equipped gym then

all the better, if there is not it gives you the chance to get creative and do those funky exercises your

trainer makes you do, crab walks, scapular protractions, spider walking:

If there is the option for a jog outside, it’s a great way to explore, add some pushups, walking lunges,

tricep dips on your journey

Here are 3 different workouts that can be done when away from home,

In the Gym include these exercises

Ball Chest Press X 15

Ball crunches X 20

Squat and Bicep Curl X15

Ball Extensions X 20

Walking Lunges with

shoulder press X 20

Ball Balance 1min

Ball Bridge and Hip Thrust X 20

Prone Rows X 20

In a Hotel Room 2-3 sets depending on time

50 squats

20 pushups

Plank 1min

20 Back Extensions

20 Tricep Dips (bed/chair)

Single leg step ups (bed/

chair)- 1min/ side

50 Lunges

Side Plank 30sec/ side

Lateral Hop and stabilize

Outdoors

Go for a jog ,

Find a park bench-

20 step ups

20 Tricep Dips

20 Sumo squats

15 Pushups

20 Reverse Lunges

Single leg balance walk out

to side plank X10 / side

Suicide Pushups 10/ side

Jog and repeat 2-3 times during run

One School One Day

It looked like a laser light show but the sweat definitely gave it a different feel.  We rocked out to some crazy tunes and burned some serious calories!  Most important, we raised some funds for a great cause… thank you very much to all the participants!

The Rep1 Team
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