Run Program- Beginner

Here is a run program I designed for a beginner. This is a beginner level cardio fitness program for no less than 12 months postpartum. This is basically a couch-to-5K postpartum plan in 3 months.

Consistency is key to running conditioning. Perform each run 3x in one week on non consecutive days. Progress slowly with the mantra "gas in the can", meaning even if you feel like you can go farther, do not rush the training process. Typically the first run will be difficult, the second you will be left with "gas in the can" and the third will be easy- then you progress to the next step.

Week 1: 1:1 Run:Walk intervals x 8 approx 16 minutes

Week 2: 2:1 Run:Walk intervals x 6 approx 18 minutes

Week 3: 3:1 Run:Walk intervals x 4 approx 16 minutes

Week 4: 4:1 Run:Walk intervals x 4 approx 20 minutes

Week 5: 5:1 Run:Walk intervals x 4 approx 24 minutes

Week 6: 6:1 Run:Walk intervals x 3 approx 21 minutes

Week 7: 7:1 Run:Walk intervals x 3 approx 24 minutes

Week 8: 8:1 Run:Walk intervals x 3 approx 27 minutes

Week 9: 9:1 Run:Walk intervals x 3 approx 30 minutes

Week 10: 10:1 Run:Walk intervals x 3 approx 33 minutes

Restrict increases to a 10% maximum when adding distance using 10:1 intervals for easy runs and longer (12:1, 15:1) or straight pace for harder runs.

Comments

I don’t have a Diastasis- Why is my abdomen still distended postpartum?

I get asked this question all the time! Here is my answer: Research has shown that 100% of pregnant women will develop some degree of diastasis recti. A diastasis is a lateral separation in the abdominal wall between the recti or “six pack”, due to a stretching of the midline connective tissue or “linea alba”. Although some diastasis will heal postpartum, in many cases a separation will remain without restorative exercise. Distention from DR will present as a doming in the midline. Women who heal a diastasis spontaneously or through restorative exercise may still find that their abdomens are distended, particularly after a meal and/or at the end of the day. If there is no diastasis, why is this? This abdominal distention does not occur in the midline, but rather across the entire abdominal wall. This is due to a weakened hypotonic TVA- transverse abdominis muscle. The TVA is the deepest anterior abdominal muscle, wrapping around the midsection like a girdle, with a left an

Kate's Guide to Getting the Correct Sports Bra!

I wear an unusual size and it took me years to unlock the secrets to bra fitting (and finding!) I suffered for years in improperly fitting bras, and during exercise I would wear 2 or 3 just to get the support I needed. E very woman needs support while performing sports; not having proper support means that there is extra stress put on the back during various activities. Even low-impact exercise s done without the support of a sports bra can result in strain on the upper back and shoulders that can result in pain or worse- injuries that may develop over time. Sports bras affect a woman’s posture. Exercising without support can result in slouching to prevent painful bouncing which throws the back and hips out of alignment and impedes form, leading to potential injury. The most common mistakes are when women wear a bra that is too small in the cup and too loose around the body for example a 38e instead of a 36f. Note: When you go down a band size, go up a cup! Step 1: T

BulletProof Coffee

I have a client who regularly makes us a cup of BulletProof coffee before our workouts. I have come to enjoy its flavor. BulletProof Coffee is simply black coffee blended in a blender (not mixed with a spoon), with clarified grass fed butter (Ghee) and a medium-chain triglycerides (MCT) oil (Coconut oil works). Apparently there are benefits to brain function by blending healthy fats with your morning coffee. Also it has ketonic diet sympathies, as the fasted body in the morning continues burning healthy fat as energy, reducing hunger and helping with weight management. This is my understanding, anyway. I find it tasty and it perks me up :) Interested in making this for myself, I went to Amazon looking for products. Here is what I found- typical of protein powders and health food supplements, I found a lot of packaging and marketing. This BulletProof coffee package which costs $75.99 for coffee and some hyped up coconut oil? Then there is this Ghee at $57.99. As I added thes

Kate Rita- Personal Trainer and Diastasis Expert

Search This Blog