These workouts REALLY work! I started running again last year after about a 7 year break from it. I was starting to get frustrated that I wasn't building up endurance like I felt I should be...I started doing these workouts and they work. The first time I did one I did the intermediate and couldn't complete it with the given MPH suggestions. So the next time I did it, I took it down to 5.2 mph and 5.6mph instead of 5.5 and 5.8. And it was fine. Now I'm moving on to the advanced and looking forward to the results!
Interesting article! I am intimidated taking up running because I am "top heavy" .I am also fearful of the constant pounding that my joints will be subjected to.... OK already enuff excuses, I am gonna jump right in tomorrow on my very own treadmill which has been collecting dust..... I do enjoy Step and Cardio Kick Boxing which has already helped me build up endurance. Wish me luck!!
This is a little intense for me since I have been pretty sedentary for over a year now. What I did find that looks very plausible for some one just getting started is a site called "From couch to 5K". It's really workable for someone who's just beginning.
I'm 5'9 and my best friend is 5'0 and when we walk together, she has to jog to keep up with my normal walking pace.
When she started running and she finally ran a mile, I asked her what her pace was and she told me 4.5 mph... I almost said, "That's walking" but I remembered the difference and told her how proud I was of her. :-)
I'm 5'3" and I can run @ 7mph for an hour. It is not so much about height, it's about what shape you are in. If you practice, no matter how tall you are, you will get faster. Taller people may have longer strides but they also have more wind resisitance and a greater load to carry so it evens out. Shorter people generally make better distance runners. So follow the program and practice. Your speed will increase over time. Gaurenteed!
I don't think a different workout is needed for shorter folks. I'm 5'1", a pipsqueak, but I can walk 4.0 mph on the treadmill with no difficulty. Your fitness level and ability also play a part in how well you can run. I used to find 5 - 5.5 mph really fast last year. Now, it's a steady, manageable pace that I can maintain for over a mile.
That said, since taller folks have the longer strides, they have an advantage. But there are also plenty of tall people who'd still have a hard time walking at 4.0 mph.
I FULLY agree with LIOAAT. The beginner pace is SUPER fast for us shorties! In fact, I am glad someone else addressed this because I was wondering why everyone else's "jogging" seems to be so much faster than mine. Maybe an article on different tworkouts for different sizes would be a good idea!
7/23/2008 6:42:24 PM
It seems that every workout for running or walking I find is for taller people. I'm 5'1" and at 3.5 mph I'm not warming up, I'm jogging. It would be nice to find a w/o to build endurance if you are "height challenged" .
Darcboom and Jacqui212, I'm with you guys. I can go for about 20 minutes on the treadmill at a 10% incline at 4.8-5 mph pace. If I ran at 6mph for 8 minutes, I think I would be spent after the 8 minutes - there's a BIG difference between 5mph and 6mph! I'm also just under 5'4" - I wonder if this pace is easier if you are taller. Longer legs = longer stride = less effort.
SparkPeople, SparkCoach, SparkPages, SparkPoints, SparkTeams, SparkDiet, SparkAmerica, SparkRecipes, DailySpark, and other marks are trademarks of SparkPeople, Inc. All Rights Reserved.
SPARKPEOPLE is a registered trademark of SparkPeople, Inc. in the United States, European Union, Canada, and Australia. All rights reserved.