Tuesday, May 31, 2011

Lacing Up for National Running Day

Happy National Running Day! In celebration of the holiday, I'm dedicating this entire post to running.

Arm yourself against harmful rays
First things first. Warmer weather, means more sun, which means you need to be even more careful about protecting your skin. I recently bought a pair of sun sleeves and tried them out on a recent morning run. It was love at first wear - they protected my arms from the sun and provided a bit of extra warmth on a semi-chilly morning. Mine are Pearl Izumi but you can also find similar styles from other brands.

Tips from Kara
Is there anyone better to get running tips and advice from than an Olympian? Last week, I read Kara Goucher's Running for Women and I'm definitely inspired to run more this summer. As I'm training to run my first half marathon, every extra bit of motivation is appreciated! Although the tips are geared more toward beginning runners like myself, advanced runners may still enjoy reading the book, especially if they are Kara fans!

A reason to hit the 'mill
Most runners use the treadmill only as a last resort. There's no getting away from the fact that it can be pretty boring. But, when trying to squeeze in a run before or after a training session or class at the gym, the convenience can't be beat. Below is my current way to make a five mile treadmill run go by faster. The quick intervals make it seem like time is flying by!

Set treadmill at 1.0 incline
1 mile warm up jog
Complete the following sequence 3x:
  • 0.0-0.10: 6.8
  • 0.10-0.25: 8.0
  • 0.25-0.30: 6.8
  • 0.30-0.45: 8.0
  • 0.45-0.50: 6.8
  • 0.50-0.65: 8.0
  • 0.65-0.70: 6.8
  • 0.70-0.90: 8.0
  • 0.90-1.00: 9.0
Finish with a 1 mile cool down jog

What motivates you to run? Do you have a favorite treadmill routine?

- ST


  1. I love your suggested workout, but are you always looking at the treadmill and changing the speed? Does it distract you? Are you listening to music during your workout?

  2. During the interval portion, I do end up checking the time quite frequently so I don't miss any speed changes. I don't find it too distracting though - I like changing it up a lot throughout the workout because it makes the time go by faster.

    On the treadmill, I always have my iPod with me. Tonight's playlist will include Dirty Dancer, The Edge of Glory, I Need a Doctor, I Wanna Go, Higher and Party Rock Anthem!