Week 3 has sped past. With the pace picking up in our training, I am starting to feel like I am working and pushing myself a bit.
We moved onto the road this week. We received advice on how to avoid injuries; as we pick up the pace on the road there is a higher risk of pulling something, knees aching etc. You should slowly increase the level of workout. Kathy McQuaide, sports scientist at the Sports Science Institute in Newlands, Cape Town (SSISA), advises adding about 10% volume or intensity per week.
Those obvious things like “warm up and warm down” were covered, and lots of stretching is advised. Hold each stretch for 30 seconds, and don’t bounce the stretch.
Health24 has a great set of stretches you can follow:
12 Best stretches.
By now it is good to have moved up to about: 5mins warm-up walking, 2min walk, 4min run, 2min walk, 6min run, 2min walk, 6 min run, 2 min walk, 6 min run.
Thursday we did two sets of 4min running and two sets of 8min running, so we are running about 4,5km with walking intervals. The walking intervals help those who are not yet fit enough to keep running, but also creates a chance for the body to recover and not take too much of a pounding.
If you cannot keep up with Maryann, here's another option. Health24's programme, designed by the SSISA, is a bit more gradual. Here is week 3.
It is tempting to do more and push yourself, but training in a group has been good in holding me back and therefore building up strength gradually. Hard to believe I will be running 21km next year in the Old Mutual Two Oceans half-marathon. Keeping the 10km goal for December in mind, is a better thing to do for now.
- (Maryann Shaw)