Find the Time
Wednesday, 1 August 2012
From the July 2012 issue of Runner’s World
The hours in your too-busy day may be overbooked, but you will be ready for your goal race!
By Bob Cooper
Life has a way of bumping into your training. Overcome any time crunch with these top five time-savers
THE CRUNCH: No time to warm-up
SOLVE IT: Simply aim to complete your first kilometre one minute slower than the second. A slow first kilometre is adequate for a warm-up, which is important to awaken your muscles so you don’t strain them.
THE CRUNCH: Too busy to map out new running routes
SOLVE IT: Stick with what you know – it makes it easier to gauge improvements. And you know every blind curve, pothole and barking dog.
THE CRUNCH: Can’t squeeze in more than three runs a week
SOLVE IT: Add an additional two to three weeks to your plan and scale back your pace. This will give you time to slowly build fitness and speed so you avoid injury. Ideally, your three runs should include a short, easy run, a faster run close to goal pace, and a weekend long run.
THE CRUNCH: Limited to one-hour runs
SOLVE IT: Run an hour in the morning and an hour at night. To condition your body to the time on your feet required by a half, you need to run for at least two hours at least twice in the final weeks of your training. Doubling up will simulate that demand.
THE CRUNCH: No free time for gym time
SOLVE IT: Develop an at-home routine. Do the following routine three times a week: 10 push-ups, hold a plank for one minute, do 30 seconds of bicycle oblique crunches (opposite knee to opposite elbow). Rest, then repeat.
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