I've been doing a combination of walking and jogging based on Hal Higdon's 30/30 Plan for beginning runners. Here's how it's done:
- Start walking at a comfortable pace. Last week, I started out slowly. This week, I kept it nice and brisk.
- Walk for about 10 minutes. I've been walking for anywhere between 10-20 minutes.
- When you're good and warmed up, begin alternating 30 seconds of jogging with 30 seconds of walking. Do this for 15 minutes.
- For the last 5 minutes of your workout, cool down by walking.
- Do this 30-minute workout for a total of 30 days. You don't need to train every day, you just need to follow the 30/30 Plan for a total of 30 days. Listen to your body and do what it tells you to do. If you're a beginner, it's better to do too little than too much!
- Congratulations! Now, you're ready to progress on to a beginner 5K training program!
Yesterday, I chose my route before starting out like I normally do. My ankle, hip, and knee have been feeling great, and I'm already in good cardiovascular shape, so after my warm-up, I alternated 45 seconds of jogging with 15 seconds of walking.
I've been using my body as my guide. If I feel stiffness or muscle fatigue, I keep on keepin' on (these are normal sensations, especially during the beginning of a workout). Any sharp, shooting, or localized pain, and I'm done for the day--I walk it on home. So far, it's been working out well!
Here are a few resources for new (or returning) runners:
Hal Higdon's 30/30 Plan
Hal Higdon's Novice 5K Training Program
Cool Running's Couch-to-5K Program
After my run, I came home, stretched for 20 minutes, and drank 2 big glasses of water. This heat is no joke, people!
I don't have any fun running pictures today, so here's my lunch instead.
Homemade hummus, tomato, sweet bell pepper, and goat cheese on whole grain bread. Creamy, crunchy, cool.
(makes about 2 cups)
My hummus recipe is based on Mark Bittman's hummus recipe, which is a great basic recipe that I've altered to my taste. It's so simple to make, and I bet you have most of the ingredients already!
I like to buy organic chickpeas because they usually have much less sodium than conventional. You can control how much (or how little) you add later, unless it's already in the can! Tahini is a peanut butter-like paste that's made out of sesame seeds. You can find it in the ethnic foods section of your local grocery store.
1 14.5 oz can organic chickpeas, drained, liquid reserved
1/4 c sesame tahini
2 T extra virgin olive oil
juice of 1 lemon
1 clove garlic, pressed through garlic press
1/2 t ground cumin
dash cayenne pepper
- Drain the chickpeas, but remember to save the liquid in a little bowl. (You'll need it in a couple minutes!)
- Add chickpeas, tahini, olive oil, lemon juice, and garlic to the food processor. Puree into a coarse paste.
- Now, stream in the chickpea broth, a little at a time, until your hummus is nice and smooth, but not runny. (Most recipes call for water, but this works so much better!)
- Add cumin, cayenne, salt, and pepper to taste.
DQ Miracle Treat Day
Hey, today's Miracle Treat Day at Dairy Queen! For every Blizzard sold, at least $1 will help sick and injured children in your local Children's Miracle Network Hospital.
I love DQ, and it's been awhile since my last Blizzard, so I'm planning to hit it up. I love Blizzards--Reese cup is my favorite!
What's your favorite Blizzard flavor?