Hi Born to Run 5K participants!! 

It’s race week!! Here is the final training schedule for people running their first 5K!

Day 1 MON or TUES: Warm up with 10 minutes of walking

           Then Run for 10 minutes followed by 1 minute of walking

           Repeat this Run/Walk cycle for 3 total cycles

           Cycles 1 and 2 run at ***Conversational Pace, Cycle 3 run at 80% anticipated race pace

           Cool down with 7 minutes of walking

           Total workout time: 50 minutes

Day 2 WED or THURS:  Warm up with 10 minutes of walking

           Then Run for 8 minutes at **Conversational Pace

           Then Run for 2 minutes at 80% anticipated race pace

           Repeat this Run 8/Run 2 min cycle for 3 total cycles

           Cool down with 10 minutes of walking

           Total workout time: 50 minutes

FRIDAY (Optional Workout): Brisk 30 minute walk

SATURDAY: RACE DAY!

For those participants that are training to walk the 5K, walk for at least 3 miles (or for 60 minutes), 2 times this week on non-consecutive days. Third workout is the 5K Race on Saturday.

***Conversational Pace: This is the fastest you can run while still being able to talk (you should be able to say your ABCs without hyperventilating). This pace is approximately 60% of what your maximal effort would be.

THIS WEEK: Take good care of yourself as you prepare for this weekend’s race. Get adequate sleep at night, stay hydrated, and stick to a solid nutritional plan. Enjoy race day! Know that you have put in the hard work and race day is your chance to reap all the benefits of your training. See you there!!


Hi Born to Run 5K participants!!

We are just TWO WEEKS away from the race! I hope your training has been going well and you are seeing progress!! Here is this week’s training schedule for people training to run their first 5K. Continue to do these workouts on non-consecutive days, adding other forms of exercise you enjoy on the days you are not running. Day 2’s workout is a little different this week as we train outside of our normal conversational pace. For the second and fourth cycles of 8 minute runs, try to pick up the pace or intensity of your running! It’s a great challenge to add to your middle of the week session.

Day 1: Warm up with 5 minutes of walking

           Then Run for 9 minutes followed by 1 minute of walking

           Repeat this Run/Walk cycle for 5 total cycles

           Cool down with 5 minutes of walking

           Total workout time: 60 minutes

Day 2:  Warm up with 10 minutes of walking

           Then Run for 8 minutes followed by 1 minute of walking

           Repeat this Run/Walk cycle for 5 total cycles***

           Cool down with 5 minutes of walking

           Total workout time: 60 minutes

***Run cycles 1, 3, and 5 at a conversational pace (60% effort). Run cycles 2 and 4 at a higher pace/intensity (75% effort).

Day 3: Warm up with 5 minutes of walking

           Then Run for 9 minutes followed by 1 minute of walking

           Repeat this Run/Walk cycle for 5 total cycles

           Cool down with 5 minutes of walking

           Total workout time: 60 minutes

For those participants that are training to walk the 5K, walk for at least 3 miles (or for 60 minutes), 3 times this week on non consecutive days.

This week’s exercise: LATERAL TOE TAPS

Lateral toe taps are an excellent drill for runners. They challenge single leg balance and hip musculature motor control and stability. Add these to your weekly routine!


Hi Born to Run 5K participants!!

We are just 3 weeks away from the race! Here is this week’s training schedule for people training to run their first 5K. Do these workouts on non consecutive days and feel free to add other forms of exercise you enjoy on the days you are not running. 

We have been building each week to longer bouts of running while continuing the 1 minute walk period. If this is too challenging, you may adjust the ratio of run to walk by reducing the running time. Try your best to reach the total workout time listed for each day! 

Day 1: Warm up with 10 minutes of walking

           Then Run for 7 minutes followed by 1 minute of walking

           Repeat this Run/Walk cycle for 5 total cycles

           Cool down with 5 minutes of walking

           Total workout time: 55 minutes

Day 2:  Warm up with 10 minutes of walking

           Then Run for 7 minutes followed by 1 minute of walking

           Repeat this Run/Walk cycle for 6 total cycles

           Cool down with 7 minutes of walking

           Total workout time: 65 minutes

Day 3: Warm up with 10 minutes of walking

           Then Run for 7 minutes following by 1 minute of walking

           Repeat this Run/Walk cycle for 7 total cycles

           Cool down with 4 minute of walking

           Total workout time: 70 minutes

For those participants that are training to walk the 5K, walk for at least 2.75 miles (or for 55 minutes), 3 times this week on non consecutive days.

In honor of March Madness, here is a video including a marching drill to perform before and after your run/walk workouts. This drill highlights single leg balance and trunk control which are two key components for great running form.


 


Hi Born to Run 5K participants!!

We are 4 weeks away from the race! Here is this week’s training schedule for people training to run their first 5K. Do these workouts on non-consecutive days and feel free to add other forms of exercise you enjoy on the days you are not running. 

We have been building each week to longer bouts of running while continuing the 1 minute walk period. If this is too challenging, you may adjust the ratio of run to walk by reducing the running time. Try your best to reach the total workout time listed for each day! 

Day 1: Warm up with 10 minutes of walking

           Then Run for 6 minutes followed by 1 minute of walking

           Repeat this Run/Walk cycle for 5 total cycles

           Cool down with 5 minutes of walking

           Total workout time: 50 minutes

Day 2:  Warm up with 10 minutes of walking

           Then Run for 6 minutes followed by 1 minute of walking

           Repeat this Run/Walk cycle for 6 total cycles

           Cool down with 3 minutes of walking

           Total workout time: 55 minutes

Day 3: Warm up with 10 minutes of walking

           Then Run for 6 minutes following by 1 minute of walking

           Repeat this Run/Walk cycle for 7 total cycles

           Cool down with 1 minute of walking

           Total workout time: 60 minutes

For those participants that are training to walk the 5K, walk for at least 2.5 miles (or for 50 minutes), 3 times this week on non consecutive days.

What pace should I be running while on this program?

Keep your running intensity at “conversational pace.” This is the fastest you can run while still being able to talk (you should be able to say your ABCs without hyperventilating). This pace is approximately 60% of what your maximal effort would be. Keep this intensity during your running segments. For the walking segments, your pace should be brisk, not a stroll! Happy training!

Jessica Hernandez, PT, DPT, MTC, CSCS is a Doctor of Physical Therapy and a Certified Strength and Conditioning Coach working at Therapydia Nola in Metairie, LA. She competes regularly in triathlons and is a 3x Ironman 70.3 finisher. You can read her complete bio at therapydianola.com.


Hi Born to Run 5K participants!!

We are 5 weeks away from the race! Here is this week’s training schedule for those of you training to run their first 5K. Do these workouts on non-consecutive days and feel free to add other forms of exercise you enjoy on the days you are not running.

Day 1: Warm up with 10 minutes of walking

           Then Run for 5 minutes followed by 1 minute of walking

           Repeat this Run/Walk cycle for 4 total cycles

           Cool down with 6 minutes of walking

           Total workout time: 40 minutes

Day 2:  Warm up with 10 minutes of walking

           Then Run for 5 minutes followed by 1 minute of walking

           Repeat this Run/Walk cycle for 5 total cycles

           Cool down with 5 minutes of walking

           Total workout time: 45 minutes

            

Day 3: Warm up with 10 minutes of walking

           Then Run for 5 minutes following by 1 minute of walking

           Repeat this Run/Walk cycle for 6 total cycles

           Cool down with 4 minutes of walking

           Total workout time: 50 minutes

For those participants that are training to walk the 5K, walk for at least 2.25 miles (or for 45 minutes), 3 times this week on non-consecutive days.

This week’s tip: Picking out Running Shoes

  • Wear your preferred socks and if possible, try on new shoes towards the end of the day.
  • Remove the inner of the shoe and make sure your foot fits inside it. 
  • Feel around the inside of the shoe for “hot spots” or areas that may be abrasive.
  • Fully lace up both shoes without pulling the laces too tight. Your toes should have adequate room in the toe box in both vertical and horizontal directions.
  • Fit shoes to the longest toe of the longest foot.
  • Your heels should be snug in the heel counter with no vertical movement when you walk/run.
  • Try on multiple shoes and select the most comfortable one.
  • Go on a test run! 

Alternating between 2 or more different pairs of shoes during weekly training can reduce risk of running related injuries.  Shoe difference can be type of shoe (stability, motion control, netter) and/or heel height (zero drop, 12 mm heel drop, etc). Introduce new shoes gradually to your running program.

Jessica Hernandez, PT, DPT, MTC, CSCS is a Doctor of Physical Therapy and a Certified Strength and Conditioning Coach working at Therapydia Nola in Metairie, LA. She competes regularly in triathlons and is a 3x Ironman 70.3 finisher. You can read her complete bio at therapydianola.com.


Hi Born to Run 5K participants!!

We are 6 weeks away from the race! Here is this week’s training schedule for people training to run their first 5K or get back into running after a break. Do these workouts on non-consecutive days and feel free to add other forms of exercise you enjoy on the days you are not running.

Day 1: Warm up with 10 minutes of walking

           Then Run for 4 minutes followed by 1 minute of walking

           Repeat this Run/Walk cycle for 5 total cycles

           Cool down with 5 minutes of walking

           Total workout time: 40 minutes

Day 2:  Warm up with 10 minutes of walking

           Then Run for 4 minutes followed by 1 minute of walking

           Repeat this Run/Walk cycle for 6 total cycles

           Cool down with 5 minutes of walking

           Total workout time: 45 minutes

Day 3: Warm up with 10 minutes of walking

           Then Run for 4 minutes following by 1 minute of walking

           Repeat this Run/Walk cycle for 7 total cycles

           Cool down with 5 minutes of walking

           Total workout time: 50 minutes

For those participants that are training to walk the 5K, walk for at least 2 miles (or for at least 40 minutes), 3 times this week on non-consecutive days.

Included is an exercise to help runners improve single leg balance and control.

Jessica Hernandez, PT, DPT, MTC, CSCS is a Doctor of Physical Therapy and a Certified Strength and Conditioning Coach working at Therapydia Nola in Metairie, LA. She competes regularly in triathlons and is a 3x Ironman 70.3 finisher. You can read her complete bio at therapydianola.com.


 Hi Born to Run 5K participants!!

We are 7 weeks away from the race! Here is this week’s training schedule for people training to run their first 5K or get back into running after a break. Do these workouts on non consecutive days and feel free to add other forms of exercise you enjoy on the days you are not running.

Day 1: Warm up with 10 minutes of walking

           Then Run for 3 minutes followed by 1 minute of walking

           Repeat this Run/Walk cycle for 5 total cycles

           Cool down with 5 minutes of walking

           Total workout time: 35 minutes

Day 2:  Warm up with 10 minutes of walking

           Then Run for 3 minutes followed by 1 minute of walking

           Repeat this Run/Walk cycle for 6 total cycles

           Cool down with 6 minutes of walking

           Total workout time: 40 minutes

Day 3: Warm up with 10 minutes of walking

           Then Run for 3 minutes following by 1 minute of walking

           Repeat this Run/Walk cycle for 7 total cycles

           Cool down with 7 minutes of walking

           Total workout time: 45 minutes

For those participants that are training to walk the 5K, walk for at least 1.5 miles (or for at least 30 minutes), 3 times this week on non consecutive days.

Today’s Tip: Importance of Warm-up and Cool-down

Warming up with walking (brisk pace, “fitness walking”) prior to running helps in multiple ways. First, it assists with increasing blood circulation, allowing blood flow to working muscles at a proper pace (not too rapidly which may increase stress to other organs). A proper warm up also helps get a runner focused on the workout ahead and preparing for the task of training. Cool downs at the end of the session are important to allow your body to initiate the recovery process by slowly lowering your heart rate.

So please stick to the warm up and cool down periods of walking listed in your training sessions. Your body will thank you!

Jessica Hernandez, PT, DPT, MTC, CSCS is a Doctor of Physical Therapy and a Certified Strength and Conditioning Coach working at Therapydia Nola in Metairie, LA. She competes regularly in triathlons and is a 3x Ironman 70.3 finisher. You can read her complete bio at therapydianola.com.


We are 8 weeks away from the race! Here is this week’s training schedule for people training to run their first 5K or get back into running after a break. Do these workouts on non-consecutive days and feel free to add other forms of exercise you enjoy on the days you are not running.

Day 1: Warm up with 10 minutes of walking
          Then Run for 2 minutes followed by 2 minutes of walking
          Repeat this Run/Walk cycle for 5 total cycles
          Cool down with 5 minutes of walking
          Total workout time: 35 minutes

Day 2: Warm up with 10 minutes of walking
          Then Run for 2 minutes followed by 2 minutes of walking
          Repeat this Run/Walk cycle for 6 total cycles
          Cool down with 6 minutes of walking
          Total workout time: 40 minutes

Day 3: Warm up with 10 minutes of walking
          Then Run for 2 minutes following by 2 minutes of walking
          Repeat this Run/Walk cycle for 7 total cycles
          Cool down with 7 minutes of walking
          Total workout time: 45 minutes

For those participants that are training to walk the 5K, walk for at least 1 mile (or for at least 20 minutes) 3 times this week on non-consecutive days.

Incorporating strengthening exercises is important for running performance and injury prevention! Included is a video of a suggested exercise for you.

Jessica Hernandez, PT, DPT, MTC, CSCS is a Doctor of Physical Therapy and a Certified Strength and Conditioning Coach working at Therapydia Nola in Metairie, LA. She competes regularly in triathlons and is a 3x Ironman 70.3 finisher. You can read her complete bio at therapydianola.com.


1/30/18 Have you heard that running is bad for your knees? Do you wonder if that is true?

A recent article from the Journal of Orthopedic and Sports Physical Therapy (JOSPT) found that recreational runners have less risk of developing hip and knee osteoarthritis compared to people who live a sedentary lifestyle. Running can benefit you in many ways including assisting with weight loss, boosting your immune system, and lowering your cholesterol. It can also help to combat depression, reduce stress levels and improve overall mood!! Who’s in?!! 

If you are new to running and would like to start a training program to run your first 5K, I will be providing a weekly program with running tips, videos and a plan to get you to the FINISH LINE!

We are currently 10 weeks away from our April 7th race!

Here is your suggested training schedule for this week. You have 3 run/walk sessions. Please do them on nonconsecutive days and feel free to add other forms of exercise you enjoy on the days you are not running.

Day 1: Warm up with 10 minutes of walking

           Then Run for 1 minute followed by 3 minutes of walking
           Repeat this Run/Walk cycle for 5 total cycles
           Cool down with 5 minutes of walking
           Total workout time: 35 minutes

Day 2:  Warm up with 10 minutes of walking

           Then Run for 1 minute followed by 3 minutes of walking
           Repeat this Run/Walk cycle for 6 total cycles
           Cool down with 6 minutes of walking
           Total workout time: 40 minutes

Day 3: Warm up with 10 minutes of walking

           Then Run for 1 minute followed by 3 minutes of walking
           Repeat this Run/Walk cycle for 7 total cycles
           Cool down with 7 minutes of walking
           Total workout time: 45 minutes

You can find the JOSTP article here: https://www.jospt.org/doi/pdf/10.2519/jospt.2017.0505

Jessica Hernandez, PT, DPT, MTC, CSCS is a Doctor of Physical Therapy and a Certified Strength and Conditioning Coach working at Therapydia Nola in Metairie, LA. She competes regularly in triathlons and is a 3x Ironman 70.3 finisher. You can read her complete bio at therapydianola.com.

 

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