Mix it Up — Training Tips from Anna

“Don’t let what you cannot do interfere with what you can do.”
– John Wooden

FAQ #1:  How important is it to vary my workouts?  Is it okay to run and do nothing else?
It depends on your goals! Are you happy with your fitness level? Do you want to improve your strength, decrease your body fat or weight? Are you preparing for any fun races or triathlons? Your workouts should be designed to help you achieve your goals or advance your fitness level. The body likes change and demand. When you place a demand on the body greater than what it’s accustomed to, it will get stronger and change. If you don’t vary your exercise, than you will either become over-trained from the same routine or just hit a plateau.

It’s important to vary your workouts for a few reasons:
1. If you’ve hit a plateau and are not getting further results.
2. If you have been doing the same workouts for more than six months and you are starting to feel more tired and less energized, than you may be overtraining or not cross training properly.
3. If you are working out seven days a week for an hour and you feel good, but are not losing weight or seeing a change in your body, you might have adapted to your workouts and now need to change the routine or vary the intensities.

It’s important to listen to your body, track your progress and seek help from a professional if needed.

The Best Way to Start Running

If you can walk continuously for 30 minutes, you can transition into a running program by gradually adding running to a couple walks per week. Start running at an easy pace, stop as soon as you’re breathing hard. Walk until you feel recovered, then run again. It doesn’t matter how long you can run for, just go for it. As you get fitter, gradually you will run more and walk less. It is extremely important to stretch after each workout and drink plenty of water during the day to stay hydrated.

Example of Start Up Schedule:

1st Month – Weeks 1-4
Three days per week: Walk 10 minutes. Run-walk 15 minutes. Walk 5 minutes.
Two days per week: Walk for 30 minutes

2nd Month – Weeks 5-8
Three days per week: Walk 5 minutes. Run-walk 20 minutes. Walk 5 minutes.
Two days per week: Walk for 30 minutes

3rd Month – Week 9-12
Three days per week: Walk 2 minutes. Run-walk 25 minutes. Walk 3 minutes.
Two days per week: Walk 30 minutes

Along with Anna’s expert training experience, DVD performances and affiliations, she is a running enthusiast, completing the 2009 San Diego Rock n’ Roll Marathon, 2007 & 2008 La Jolla Half Marathon, 2008 Carlsbad 5K and 2005 Boston Half Marathon.