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SIUH Doctor Readies SIers for the Memorial Day Run

silive.com

Race day encouragement comes from a variety of sources

Published: Tuesday, May 15, 2012, 1:10 PM     Updated: Tuesday, May 15, 2012, 1:10 PM
Staten Island Advance  

By DR. THEODORE STRANGE

Remember when we started training together? That first two-minute run/one-minute walk sequence was a milestone for you.

In six weeks you’ve progressed from running a distance of a few blocks to more than two miles. And shortly, you’ll be taking the next step: The Advance’s Memorial Day Run on May 28.

RACE.jpg The Advance Memorial Day Race is May 28 at the Franklin Delano Roosevelt Boardwalk.

With that in mind, I’d like to offer some encouragement for your upcoming challenge that draws from ancient philosophy, first-hand experience and the world of advertising.

Chinese philosopher Lao-tzu (604 BC-531 BC) probably never envisioned his “a journey of a thousand miles begins with a single step” message as a motivational tool for runners. But it describes how you’ve built yourself up week-by-week to enable you to do this four-mile race.

From runner and author John Bingham, who has inspired hundreds of thousands of newbie runners through his books and columns, comes this gem: “The miracle isn’t that I finished. The miracle is that I had the courage to start.”

That same courage exists in you. All you need is to “just do it” as Nike epitomized in its most famous ad campaign. 

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Week 7 

Monday: Walk five minutes (warm-up), run 20 minutes, followed by walking briskly for one minute. Then, run nine minutes and finish with a five-minute walk (cool down). 

Tuesday: Repeat Monday’s workout. 

Wednesday: Walk five minutes (warm-up), run 22 minutes, followed by walking briskly for one minute. Then, run seven minutes and finish with a five-minute walk (cool down). 

Thursday: Walk for 35 minutes at a comfortable yet brisk pace. 

Friday: Walk five minutes (warm-up), run 24 minutes, followed by walking briskly for one minute. Then, run five minutes and finish with a five-minute walk (cool down). 

Saturday: Walk five minutes (warm-up), run 26 minutes, followed by walking briskly for one minute. Then, run three minutes and finish with a five-minute walk (cool down). 

Sunday: Rest or walk 30 to 35 minutes at an easy pace (your choice). 

Before I end this week’s column, I have one last thought on motivational mantras. The saying, “no pain, no gain,” which was popularized by Jane Fonda during the aerobics craze of the early 1980s, does not apply here. If you feel any pain during or after a run, stop and take a few days off (see advice from my week four column).

Next week, we’ll discuss race day jitters and some practical ways to overcome them. 

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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.


© 2012 SILive.com. All rights reserved.

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