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The 8-Week Beginner's Program

The 8-Week Beginner's Program
The training plan that follows is designed to get you to the point where you can run 30 minutes (about 2 miles) at a slow, relaxed pace. It's a simple, progressive program that begins with more walking than running, and gradually evolves into more running than walking. Each week's plan also includes a motivational quote and a training tip. Once you are able to run 2 miles nonstop, you can decide on your next goal. You might simply want to continue running 2 miles at a time, three or four days per week. Research has shown that this is enough to help you lose or maintain weight, and improve many other important health markers, i.e., your cholesterol, blood pressure, and insulin response. Or you might decide that you want to do more, in which case you can consult the many training programs offered by our online SmartCoach tool. Here are 4 key points to consider before you begin the 8-Week Program. 1. 2. 3. 4. Week 1 "Sit as little as possible. Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8

http://www.runnersworld.com/getting-started/the-8-week-beginners-program?page=single

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Start Running: The Beginner Running Plan You can become a runner (really)—or pick up running again. This running program, designed by coach Jenny Hadfield, co-author of Running for Mortals, will take you from running newbie to 30 minutes of running in four weeks. Whether your goal is to run a 5-K or to drop some extra pounds, in one month you'll be well on your way, with the transformed bod to show for it. For all weeks:Warm Up: 3 minutes. How to Prevent Common Running Injuries It's an all too common scenario: Runner begins training program. A month or so later, a twinge settles on a knee. Runner stretches, pops ibuprofen, keeps running. A few—or maybe 100—runs later, runner is on the couch, ice pack on knee.

What U.S. schools could learn from Venezuela's El Sistema - latimes.com Children at La Rinconada in Caracas, Venezuela, Feb. 14, 2012. Gustavo… (Mark Swed / Los Angeles Times ) Reporting from Caracas, Venezuela — — Musically, Venezuela is like no other place on Earth. Along with baseball and beauty pageants, classical music is one of the country's greatest passions. In the capital, Caracas, superstar Venezuelan conductor Gustavo Dudamel is mobbed wherever he goes.

Hal Higdon Training Programs Half Marathon Training Guide - Novice 1 Program BEFORE STARTING TO TRAIN FOR A HALF MARATHON, you need to possess a basic fitness level. And if you are over age 35, you probably should see your doctor for a physical examination. But assuming no major problems, most healthy people can train themselves to complete a 13.1-mile race. The Best Foods For Runners Most supermarkets stock more than 30,000 items, yet every time we race up and down the aisles of the grocery store, we toss into our carts the same 10 to 15 foods. Which isn't such a bad thing, as long as you're taking home the right foods--ones that will keep you healthy, fuel peak performance, and easily cook up into lots of delicious meals. So before your next trip to the grocery store, add the following 15 foods to your must-buy list. Then, when you get home, use our tips and recipes to easily get them into your diet and onto your menu. Add to your cart: Almonds Runners should eat a small handful of almonds at least three to five times per week.

Shrink a Size in 14 Days Intrigued by research spotlighting eccentric training as one of the most effective ways to get firm, we asked fitness expert Chris Freytag to create a superfast shape-up exercise routine using this unique technique. When we put a group of readers on the plan, the results were eye-popping: Testers had an average weight loss of 6 pounds and 10 inches in 14 days, with the most successful volunteers losing up to 12 pounds and more than 22 inches all over. The secret is in the program's slow-motion strength routine. Instead of lifting and lowering for 2 counts each, you'll double the lengthening "eccentric" phase of an exercise (i.e., straightening your arm during a biceps curl) to 4 counts. "Each muscle fiber works harder so you get firmer faster," explains Freytag.

Eating Tips for Runners If you're heading out for an hour or more, you need some fuel at least 30 minutes before you run. "I generally go with the three-to-one carbs-to-protein ratio," says Anna Wood of New York City, who likes whole-grain cereal with milk. Carbs provide energy, and protein and just a little fat help it last. "Peanut butter settles well in my stomach, and since it is high in protein and fat, it provides lasting energy throughout long workouts," says Jenny Jensen of Redmond, Washington. Other favorite boosts are honey on toast, oatmeal, bananas and peanut butter, fruit and nuts, granola, and energy bars. When I run, I plan out the snack I'm going to eat after I'm done."

Stretching for Runners Stretching is a form of exercise in which specific muscles are stretched in order to build flexibility and relieve tension. Believe it or not, stretching is one of the most controversial subjects in exercise and sport. For many years, experts, would-be experts, athletes, and coaches have disagreed about many aspects of stretching. Runners following a training program tend to focus on building endurance and speed. Yet, a flexible body is more efficient, sees more gains in strength and endurance, enjoys more range of motion, is less injury-prone, recovers more quickly, and simply feels better. Get Twice as Toned in Half the Time Who has hours a day to exercise? Not you! That’s why we asked trainer extraordinaire Jillian Michaels for a fast, do-it-all plan. Michaels knows something about time management: She juggles two TV gigs (The Doctors and Dr. Phil), started a clothing line for K-Swiss and runs her JillianMichaels.com weight loss empire.

Performance Foods: What and When to Eat Before Your Next Workout It's happened to the best of us: You head out for a run or to a class at the gym with just a bottle of water, and midway through your workout, you bonk. You hit the wall and feel lightheaded, weak, or just plain out of steam. In fact, it happened to me this past weekend when I woke up just 30 minutes before an outdoor boot camp. I managed to grab a waffle out of my daughter's hand and nibbled on it as I sprinted up the hill to the park.

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