Fit2B Running: Week 4

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Photo Credit: jacsonquerubin via Compfight cc

Yeah! You are half way done. In my experience this is usually the part where I start to feel a bit more confident. You really can do this. You may also find that running is becoming a bit more normal. They say it takes 21 days to build a habit so now you’re on the right track to building a healthy running habit. If you’ve started developing any kind of pain or minor injury, now is the time to address it before it gets worse.  During my training for my first 5K, I had terrible knee pain until I started strengthening my hip flexors. As long as I did those strengthening exercises with my resistance band, I was pain free. If you haven’t gotten properly fitted for running shoes before now, do it. I settled for only OK shoes the first time around and the foot pain was awful once I was several weeks into training. Find a store in your area that specializes in runners and they should be able to get you lined up with the proper shoes. If you are from my area, I highly recommend the Aardvark Sports Shop.

 

Day 1

Running Day

Core Wake Up

Run 5 min, Walk 3 min; Repeat 4 times

 

Day 2

Weight Training Day

Ultimate Upper Body

Totally Transverse

 

Day 3

Running Day

Mula Banda

Run 5 min, Walk 2 min; Repeat 3 times

 

Day 4

Weight Training Day

Balanced

Totally Transverse II

 

Day 5

Running Day

Vertical Core Training

Run 5 min, Walk 2 min; Repeat 5 times

 

Day 6

Long Cardio Day

Kelly Dean Total Body Toning

Align It Flat

 

Day 7

Stretching Day

Basic Transverse & Mula Banda

Yoga for Runners

 

A brief word of warning. don’t neglect your core work. It’s easy to skip it to save time, especially on running days. But I’ve found that it makes all the difference in preventing various kinds of compensation pain when running. It’s really not that much of a time investment, and it makes it easier to run just a little further. Keep going, you’re halfway there!

Keep going to Week 5.

 

Fit2B Running: Fit2B Studio Meets Couch to 5K

 Fit2B Running: Week 1

Fit2B Running: Week 2 

Fit2B Running: Week 3

Don’t forget to check out the new Fit2B e-course, Experts on Diastasis Recti.

Experts on Diastasis Recti Online Course 

Plus you can use the coupon code laundryblog to save 30% off a Fit2B Studio yearly membership. That’s less than $7 a month.
Join Fit2b.us

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6 thoughts on “Fit2B Running: Week 4

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