Getting Started Running | Ages 12+ (DAY FOURTEEN OF FORTY!)
Welcome to Day 14! The thought for today is reward. So, what reward do you get from running? It's unlikely you're going to get rich as a runner, it's highly unlikely you'll even get famous as a runner. I'm a long time coach and can barely think of the names of any current world record holders. The rewards HAVE to be intrinsic. You have to recognize what you're gaining each time you go for a run. You're going to learn that you're tougher than you think. The rewards of consistency. That you can get faster, you can get stronger. You're going to value what you can achieve through effort. Consistency and effort have their own rewards, they ARE their own rewards.
Today's strength and warm-up exercise is aimed at your core and back muscles. Those muscles are important as a runner as they give you a good strong upright running carriage. Your upper body won't be slouched, which makes a BIG difference in your efficiency as a runner. So, this core exercise may be familiar. We call them bicycles.
Start on your back, on the ground, and raise your feet to start a bicycling motion. If you think of it - have your ankles dorsiflexed (meaning your toes are pointing STRAIGHT up). Do this for 30+ seconds!
Today's workout is one of my FAVORITES. We call it a 6-10-6. Roughy take a quarter of your total running time and run it at a pace a little easier than your normal sustained running pace. Then take half of it during the middle to run at a pace slightly faster than normal. Take the last quarter and run it slightly slower, like the first. So essentially you have a warm-up, some hard work, and then a cool down all within the space of the run. You'll have to learn to recognize these two different paces. Have fun!
Good work, and see you on Day 15!