Mari's Workout for the Week
Cardio is hard(for me). I hit a wall at about 30minutes(mentally). I have a goal to run (my first) half-marathon in 2009. I will not be able to reach that goal if I cannot overcome this (very) frustrating problem I am having!
THE LIGHT!
One thing that has really helped me push past my mental block is mixing-it-up. (light at the end of the tunnel) Instead of only running, I have tried to incorporate other forms of cardio- cycle class, do stairs, and jump rope, etc.
Not only does it help me get past that (on average 3.5mile) mark, it benefits the days that I do run.
I feel stronger & can work through my "i need to stop, i can't breathe" mentality.
I'd also like to try swimming, but I am a pretty crappy swimmer so we'll see.
THE WORKOUT - STAIRS
The workout I am posting this week is as hard as you want it to be.
The stair-mill at the gym gives a great work out, but i hate it!
(Because of the whole "mental" thing, I just stare at the time as it crawls by).
Running stairs outside is AWESOME. I know weather doesn't always cooperate, but if you get the chance--do it! Find a staircase at a park, in a neighborhood, or even a stadium. Just make sure its long! (the steeper the better too)
Here is one of my workouts for stairs, it varies depending on how many steps your staircase has..the one I go to has about 90 so this is for that, adjust accordingly.
Walk down after each time up.
Ten-up
1st: walk up (warm up)
2nd: jog up
3rd: run as fast as you can up
(if you dont make it up the entire way jog the rest of the way up)
4th: skip 1 step while running up
5th: run up
6th: skip 2 steps while running up
7th: run up
8th: hop up (both feet together)
9th: hop up one leg
(half on right, half on left)
10th: walk up (cool down)
This workout took some seriously building up to last spring, & I am not at this level yet now--but I hope to be! So if you can't do it your first try, don't worry. Its a beast.
**BONUS**
read this article about running stadiums: tips on how to do it effectively & how it can improve your race!
BE HEALTHY. BE HAPPY.
Mari
Cardio is hard(for me). I hit a wall at about 30minutes(mentally). I have a goal to run (my first) half-marathon in 2009. I will not be able to reach that goal if I cannot overcome this (very) frustrating problem I am having!THE LIGHT!
One thing that has really helped me push past my mental block is mixing-it-up. (light at the end of the tunnel) Instead of only running, I have tried to incorporate other forms of cardio- cycle class, do stairs, and jump rope, etc.
Not only does it help me get past that (on average 3.5mile) mark, it benefits the days that I do run.
I feel stronger & can work through my "i need to stop, i can't breathe" mentality.
I'd also like to try swimming, but I am a pretty crappy swimmer so we'll see.
THE WORKOUT - STAIRS
The workout I am posting this week is as hard as you want it to be.
The stair-mill at the gym gives a great work out, but i hate it!
(Because of the whole "mental" thing, I just stare at the time as it crawls by).
Running stairs outside is AWESOME. I know weather doesn't always cooperate, but if you get the chance--do it! Find a staircase at a park, in a neighborhood, or even a stadium. Just make sure its long! (the steeper the better too)
Here is one of my workouts for stairs, it varies depending on how many steps your staircase has..the one I go to has about 90 so this is for that, adjust accordingly.
Walk down after each time up.
Ten-up
1st: walk up (warm up)
2nd: jog up
3rd: run as fast as you can up
(if you dont make it up the entire way jog the rest of the way up)
4th: skip 1 step while running up
5th: run up
6th: skip 2 steps while running up
7th: run up
8th: hop up (both feet together)
9th: hop up one leg
(half on right, half on left)
10th: walk up (cool down)
This workout took some seriously building up to last spring, & I am not at this level yet now--but I hope to be! So if you can't do it your first try, don't worry. Its a beast.
**BONUS**
read this article about running stadiums: tips on how to do it effectively & how it can improve your race!
BE HEALTHY. BE HAPPY.
Mari
Cardio is hard for everyone Mares! Don't feel alone. I have found that my first 3 miles are ALWAYS my most difficult. After I get through those first 3 and my mental block is gone, I can go forever. I swear that my 5k s are harder than the half marathons I have done. Maybe it's the same for you. I am so proud of you for doing a marathon. You will love the whole experience and when you cross the finish line you will feel so amazing.
ReplyDeleteI read through that article and it was really helpful! He made some good suggestions on how not to hurt yourself, which is what I am always afraid of when I think about running stairs. On Tuesday I will start running stairs and I will do it at least once a week until I can complete your workout. Thanks for the idea!