SIUH Doctor: 8 Weeks to Your First 4-Mile Race


Build up to race day

Published: Monday, April 02, 2012, 11:41 AM     Updated: Monday, April 02, 2012, 12:08 PM
Staten Island Advance
BY: Theodore Strange

For first-time runners and those who haven’t been physically active in some time, a four-mile race may seem daunting. But fear not,  Staten Island. I’ll help you get on track to run in the Advance’s Memorial Day Run on May 28 and make it an achievable goal.
Over the next eight weeks, I will outline a step-by-step training program for you to follow. A word of caution,  though: If you’re older than age 40, have a known health risk or are more than 20 pounds overweight, check with your doctor before starting this program.
Before we begin, ground rules need to be set. Rome wasn’t built in a day, so I don’t expect you to run four miles or even four minutes your first day. It’s something to work up to.
The first week of training will start to build a cardiovascular base for all future workouts. Now, let’s lace-up and get going.  
Week 1

Monday: Walk five minutes (warm-up), run one minute, then walk another two minutes. Repeat this run/walk sequence nine more times.

Tuesday: Walk for 30 minutes at a comfortable yet brisk pace.

Wednesday: Repeat Monday’s workout.

Thursday: Repeat Tuesday’s workout.

Friday: Repeat Monday’s workout.

Saturday: Repeat Monday’s workout.

Sunday: Rest or walk 30 minutes (your choice).
After you finish Week 1, give yourself a high five in the mirror because you’ll be looking at a new, healthier you.
Next week, I’ll highlight what foods to eat and what to avoid prior to running, and introduce the second installment of the training program.

Dr. Theodore Strange is the associate chair of medicine and vice president of medical operations at Staten Island University Hospital South. The hospital is a corporate sponsor and partner with the Advance for the Memorial Day Run. Both organizations encourage Islanders to get in shape and run the race on May 28.

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