Revenue with Running Programs – Part 1 Injury Free

20140720_0020-2If your clients are like mine….more and more of them are signing up for running events. This trend is not only wonderful for your clients’ and their health….it can also be an easy way for you to earn extra revenue with a running program! Check out how we operate our running program, set up your own and then use the info in this series to send to your clients to inspire them to join your running program!

We start this series off by reminding your clients how they can train to stay injury free!

Now send your clients this info and then ask them to join you for YOUR running program!

Running has been proven to be one of the most effective methods for improving your cardiovascular system, reducing body fat and maintaining a toned, lean physique….like they describe in this new studyNot only that, it’ll also help improve your self-esteem and confidence and decrease your risk of experiencing health disorders or disease.  Running is an incredible form of exercise but it can also cause its share of problems.

The Running “Terrible Toos”…..

…are often the leading culprit and cause of most running injuries.  Too much, too soon, too hard, too fast, too long…It’s easy to imagine how this can happen.  You wake up and decide today is the day you’re going to start your new training program.  In fact, you’ll even register for the local running event to keep you motivated. Keep in mind, that’s the absolute best way to get to the finish line – just register!  Then you’re committed!  So click on either link above and then sign up.

Once you decide to start a running program, you lace up your Nikes and head out the door.  Your ego dictates that a run-walk is for wimps and if you’re gonna go out for just 10 minutes, why even go at all?  So 30-40 minutes later, you’re finished and feeling proud.  Tomorrow you do the same.  Maybe you follow this program a few more times.  And then a week or two later, you start to experience those nagging aches and pains in your knees, shins or feet common to many new runners.  You decide the pain is not worth it and give up your hopes of finishing the event.  Your short-lived running career is over.

Consider this.  With each running stride, your body is forced to absorb impact forces as great as 3x your body weight.  So if you weigh 150 pounds, imagine 450 pounds of force pounding through your muscles, bones, ligaments and tendons with each foot strike. You can imagine that over the course of a five-mile run, the amount of force the body absorbs is tremendous.  Due to the nature of the sport, specific imbalances and areas of weakness can result.  For these reasons, proper progression is critical if you expect to continue running on a long-term basis.

So if you are not presently running three times per week and cannot comfortably complete a run without stopping, I recommend you try the following program as you get started.

Learn to Run Program

Week 1 (Run 1 min. Walk 4 min) x6
Week 2 (Run 2 min. Walk 3 min) x6
Week 3 (Run 3 min. Walk 2 min) x6
Week 4 (Run 4 min. Walk 1 min) x6
Week 5 (Run 5 min. Walk 1 min) x5
Week 6 (Run 6 min. Walk 1 min) x5
Week 7 (Run 7 min. Walk 1 min) x5
Week 8 (Run 8 min. Walk 1 min) x5
Week 9 (Run 9 min. Walk 1 min) x5
Week 10 (Run 10 min. Walk 1 min) x5

*Follow each week’s program 3x/week on alternating days.
* Remember to warmup and cooldown for about 5-10 minutes of walking

As you increase your mileage, feel free to try the Galloway approach which recommends running 10 minutes and then walking for a minute for the entire distance.  Please, please listen to your body.  And remember, you can complete this program by walking only and just vary your pace between a harder and more moderate pace– you never have to run!  It’s up to you!  Stay tuned next week as we discuss other critical aspects of Learning to Run safely!”

Yours in health, fitness & business,
Sherri McMillan

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