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I have been a Coach now for 30 years. I instructed Karate, Soccer, Basketball, Track and Field and X-country. Now I need to concentrate on me.
***For Youths and Adults***
Cross training is important for every Athlete to excell in their sport. An overall conditioned body will give you the edge, plus it can help prevent injuries.
You need to be strong, flexible and work I have been a Coach now for 30 years. I instructed Karate, Soccer, Basketball, Track and Field and X-country. Now I need to concentrate on me.
***For Youths and Adults***
Cross training is important for every Athlete to excell in their sport. An overall conditioned body will give you the edge, plus it can help prevent injuries.
You need to be strong, flexible and work the muscle you normally don't work in your regular workouts. Working the weaker muscle give more power and support the stronger muscle. It is important to balance the body.
*****I suggest Power 1/2 hour twice a week. Power 1/2 hr. is a fun way to workout with great benefits. You get flexibility doing the 1/2 hour yoga. There is a thigh program, arms, abdominals, and gluleal.
***I suggest that the running athletes add the upper torso, abdominals and yoga to their program on Tuesdays and Thursdays. They can do the 30 minute run and come back and do the 1/2 hour abdominals and finish it up with a 10 minute stretch.
My Progress My Fitness Goal:
Transformation Story
First Time Running! Training to run long distance takes time and dedication. Putting in 4 days a week with a minimum of 20 minutes continuous running is a good start for beginners. If More...
First Time Running!
Training to run long distance takes time and dedication. Putting in 4 days a week with a minimum of 20 minutes continuous running is a good start for beginners. If 20 minutes is to much do 10 minutes jogging and 10 minutes of jog/walk. Be sure that you are walking fast to keep your heart rate up. It takes three weeks to four weeks to get your body acclimated to running. Add five minutes every week, work up to 45 minutes a workout.
***WARM-UP***
Start with a 5:00 minute jog warm-up. The warm-up is to get the blood circulating faster and to have the muscles, tendons warm for gently stretching. Stretch gently, do not force the stretch. Inhale then exhale and go for a deeper stretch. Stretch 30 seconds each part of the body. Stretch the hamstring (back-top part of the leg), quadricep stretch (front-thigh), calf and achillies (lower part - back part of the leg and heel). Ankle turns -
(circle the ankles clockwise 20 times and then counterclockwise 20 times). Stretch your hips and arms.
***COOL DOWN***
Do your cool down just like your warm-up.
****Wear a good pair of running shoes.
****Drink plenty of water - 6 to 8 glasses a day.
****Diet play a big part in energy. Have a well balance diet with healthy nutrition: lean protein, 6 to 9 serving of fresh fruit and vegetables a day, whole grains breads, cereals, rice, and pasta. Calcium from milk, yogart, dark
green vegetables. Fats - olive oil, canola, flax seed, fish, are good oils.
Supplements are a must. A multi-vitamin, extra vitamin C and calcium is a plus.
****Sleep in important part of exercise. Eight to ten hours of sleep for children, 7 to 8 hours for adults.
Give yourself seven to eight weeks to get over the hump of running and it will get easier.
Good luck, have fun!
Coach Lucille,
lbaat1@aol.com
aattrack@aol.com
Workout programs: 10-Minute Trainer® Power Half Hour® - primary program Running / Walking Biking Supplements: ActiVit® Multi-Vitamins P90X® Peak Results and Recovery Formula | |
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