Getting Started Running | Ages 12+ (DAY TWELVE OF FORTY!)

Chuck Wilcoxen
Want to get started running this summer? Well, this FREE 40-day video series is designed to help you do just that. Safely!
Chuck Wilcoxen

Welcome to Day 12 of this series! The thought for today is confidence. The reason we do what we do is to gradually increase your confidence. Hopefully, now you're feeling much more confident that you can get out and run 20 minutes than you were when you began. You know you're capable of, and you're willing to try a little more. So. Be CONFIDENT! You've got a background now! It may be a short background, but you know what you're capable of, and how you respond when things get hard.

For our warm-up today we're going to add some different lunges to your arsenal. Side lunges, and the four diagonal lunges.

For all of these, make sure you're getting into a good deep lunge, WITHOUT your knees going over your toes.

Side lunges are as simple as you think, just do a lunge directly to each side. 10 per leg. For the four diagonal lunges: lunge forwards and to the left at a diagonal, forwards to the right at a diagonal, backward to the left at a diagonal, and backward to the right at a diagonal. Do this 10 times per diagonal! This will help a lot of muscle groups that aren't strengthened in the normal forwards and backward plane of motion.

Today's workout is what we call "Rolling 2's" (200 meters). You're going to have to measure out roughly 400 meters, if you're on a track you're lucky, that's just one lap. If you don't have a track, around 470-500 strides at your walking pace is 400 meters. You can measure it out. Mark the halfway point (~250 strides).

What we'll do for these is run half a lap a little faster than your ordinary running pace, and then half a lap a little slower than your normal running pace. Try to get through 8 of these! It might get a little tough, but you know you're capable of finishing!

See you tomorrow on Day 13!