Northwestern University Athletics
Run For Walk: Wildcats Training Tips
6/22/2015 10:42:00 AM | Randy Walker Memorial 5K
Today’s tips will help beginning runners develop stamina and endurance
NUsports.com will run two separate stories on running training tips – one for beginners and one for advance runners – designed by Northwestern's women's cross country program. Today's tips will focus on beginners. Participants can download a six-week training schedule here.
EVANSTON, Ill. -- Whether a novice runner or a veteran of marathons, Run For Walk welcomes runners from all skill levels to its 4.1-mile event on Sunday, Aug. 9 at Ryan Field.
With that in mind, the Northwestern women's cross country program developed two separate six-week training plans - one for beginning runners and another for experienced runners - to help participants prepare for the event.
"What's exciting about Run for Walk is that it gives you a goal to run a race. When you have a race as part of the training plan, it gets you motivated and excited," says April Likhite, head coach of the Northwestern women's cross country team.
"It's a great community event. It's always fun to support and we're doing it in Coach Walker's memory.
The "Beginner Training Plan" is designed for those who are new to running and do not have any significant previous running experience. The main goal is to help beginners build stamina and endurance to complete the 4.1-mile run.
To start off the training, a runner begins with five-minute brisk walks alternating with short, easy two-minute run/jog that will gradually progress into longer, consistent runs.
Greg Hipp, volunteer coach for the Wildcats cross country team, developed some guidelines to help beginning runners sustain a build-up of intensity in their training. "The goal is to help runners complete the 4.1-miles without walking or stopping," says Hipp, who designed the six-week training plan.
"Be patient with your training. Do not do too much too soon and stick to the plan as much as you can," says Likhite. "Just get your blood flowing and your body moving."
Likhite and Hipp suggested that beginners set aside a day of rest every other day to allow for recovery. Those who are accustomed to exercising everyday may choose to engage in alternative exercises such as biking, swimming, aqua jogging, aqua running, strength training, elliptical training, yoga, Pilates or any other form of low to moderate intensity exercise.
"For beginning runners, the key is to not do too much too soon. Give your body time to recover," says Likhite.
Likhite and Hipp encourage runners to listen to their bodies as they build up their level of running.
"Be patient and allow the plan to progress gradually even if the early stages are not as challenging as expected. If your body is feeling any aches and pains from the training, rest, use ice when appropriate, and consider consulting your physician," says Hipp.
Run For Walk is a Chicago Area Runner's Association (CARA) Runners' Choice Circuit event. The unique run distance of 4.1 miles honors former Northwestern football head coach Randy Walker and his uniform number -- 41 -- during his collegiate playing days at Miami University.
EVANSTON, Ill. -- Whether a novice runner or a veteran of marathons, Run For Walk welcomes runners from all skill levels to its 4.1-mile event on Sunday, Aug. 9 at Ryan Field.
With that in mind, the Northwestern women's cross country program developed two separate six-week training plans - one for beginning runners and another for experienced runners - to help participants prepare for the event.
"What's exciting about Run for Walk is that it gives you a goal to run a race. When you have a race as part of the training plan, it gets you motivated and excited," says April Likhite, head coach of the Northwestern women's cross country team.
"It's a great community event. It's always fun to support and we're doing it in Coach Walker's memory.
The "Beginner Training Plan" is designed for those who are new to running and do not have any significant previous running experience. The main goal is to help beginners build stamina and endurance to complete the 4.1-mile run.
To start off the training, a runner begins with five-minute brisk walks alternating with short, easy two-minute run/jog that will gradually progress into longer, consistent runs.
Greg Hipp, volunteer coach for the Wildcats cross country team, developed some guidelines to help beginning runners sustain a build-up of intensity in their training. "The goal is to help runners complete the 4.1-miles without walking or stopping," says Hipp, who designed the six-week training plan.
- · Brisk walk segments should be completed at a strong pace but should remain controlled and comfortable.
- · Easy running or jogging segments should be completed at a pace that is manageable.
- · Runners should be able to control their form, their breathing and keep what is known as a "conversation pace" throughout, meaning they could speak in at least short phrases while running.
"Be patient with your training. Do not do too much too soon and stick to the plan as much as you can," says Likhite. "Just get your blood flowing and your body moving."
Likhite and Hipp suggested that beginners set aside a day of rest every other day to allow for recovery. Those who are accustomed to exercising everyday may choose to engage in alternative exercises such as biking, swimming, aqua jogging, aqua running, strength training, elliptical training, yoga, Pilates or any other form of low to moderate intensity exercise.
"For beginning runners, the key is to not do too much too soon. Give your body time to recover," says Likhite.
Likhite and Hipp encourage runners to listen to their bodies as they build up their level of running.
"Be patient and allow the plan to progress gradually even if the early stages are not as challenging as expected. If your body is feeling any aches and pains from the training, rest, use ice when appropriate, and consider consulting your physician," says Hipp.
Run For Walk is a Chicago Area Runner's Association (CARA) Runners' Choice Circuit event. The unique run distance of 4.1 miles honors former Northwestern football head coach Randy Walker and his uniform number -- 41 -- during his collegiate playing days at Miami University.
Fans are encouraged to register online or visit NUsports.com/RunForWalk for more event details. Questions should be directed to runforwalk@northwestern.edu or by calling 847-491-7723.
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