By DR. THEODORE STRANGE
Dr. Theodore Strange
STATEN ISLAND, N.Y. -- For first-time runners or race walkers and those who haven’t been physically active in a while, a four-mile challenge may seem, well, challenging. But fear not. Competing in the Staten Island Advance’s Memorial Day Run on May 27 is an achievable goal.
Over the next seven weeks we’ll outline a step-by-step training program for you to follow for both running and walking. 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.
Keep in mind that Rome wasn’t built in a day, so don’t expect to run or walk fast for four miles on your first day. This is something that you have to work up to.
Your first week of training will start to build a cardiovascular base for all your future workouts.
So, lace up and get going.
Week 1: Running
Monday – walk 5 minutes (warmup), run 1 minute followed by walking 2 minutes. Repeat this run/walk sequence 9 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).
Week 1 Walking
Start with a 15 to 20 minute walk at least 5 days, for a total of 100+ minutes. Keep the pace steady and comfortable. Consistency is more important than speed at this point.
Next week, we’ll highlight being prepared for spring weather conditions. We’ll also introduce the second installment of our 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 27.