The most important part of the program is what you do the weeks following the program. Adding running to your lives – as you have done for the past 21 weeks, really improves your overall health. As you have been building your fitness and endurance over these weeks, your body begins to expect that it needs the exercise to function at it’s best. For me, Running acts as a natural antidepressant as after about 30 minutes of running, Endorphins are produced that you give you a sense of well-being. Not only do you have stronger hearts as a result of running, but stimulus to your brain helps you think clearer and function better in your daily lives. Here are some tips for continued running:
- Establish a routine to run at 3 times a week – at least 30-35 minutes each time. Rest days between runs are important to give your body a chance to recover. Studies show that aerobic exercise (with running being the best) 3 times a week results in improved health and staying healthy.
- You may want to establish personal running goals, such as increasing speed, time or distance:
- Speed – right now, as a group, we are running an average of 6:45 minutes per kilometer. You may want to increase this to 6:30 or even faster. You can use GPS watch, Smart phone (apps such as Endomondo or RunKeeper), and even the kilometer lines on the Tayelet to measure your speed. In Yad Binyamin (YB)- After the Chagim, I will begin Speed workouts for those how are interested on Monday’s at 21:30 from the Trempiada.
- Distance – Suggesting you stick for a month or two at about 5K distance for each run – more or less that is the distance we have been running during each session (parts 2,3, and 4). If you want, you can begin increase the distance – a half or full kilometer every week to you get to a 10K distance. All depends on your goals and time limitations. If you are sticking to running 3 times a week, you can chose one day a week as your long run where you increase incrementally the distance to your meet your goal (i.e 8K or 10K or longer). The rest of the week you can keep to 5K runs.
- Time – Time relates to distance. However since some days we run faster than others, don’t worry about the distance so much but just focus on the time period you want to run in. Though staying at 30-35 minutes running for a while is just fine, you may want to challenge yourself to up the time a few minutes each week until your get to 45 minutes or even 1 hours of straight running.
-
This can further help to improve the drug formulation with the help of proper viagra without analyzes. Similar to all medications of this group, Kamagra works in a similar manner as order viagra viagra. This has constricting effect on the smooth muscle cells identified in patient’s arteries. online prescription viagra If your discount tadalafil from canada spam isn’t about money, then it’s about getting a better sex life.
- Places to Run
- Running Paths – In YB – we are blessed with having a running course on the YB Teyelet which has lights at night as well as Kilometer distances marked. There is also the 3K running path between Beit Chilkia and Bnei Reim plus a 3 K running path around Gnai Tal.
- Roads – though not as safe as running paths, as long as you run against traffic, with brightly color clothes and stay alert – you should be OK.
- Fields – Close to YB, we have great fields behind Beit Chilkian/Hafetz Chaim, and also across Kvish 3. For our Chug I plan a special Field Run, Friday morning, 7 AM on specific dates close to the end of the chug. Not to be missed!!
- Races – I will send out an email about Races including how to prepare for them and some options. Our major race is the Nachal Soreq 5K scheduled for Isru Chag or during Sukkot depending on the year. Having a Race to work for in the future, gives a lot of motivation for you to workout in order to be ready to run a race successfully.
- Running with your spouse
Sometimes it is just great to run with your spouse. A chance to spend quality time without distractions. For me, I cherished the time when I ran with my wife Sara, where we solved all the world’s problems (or thought we did). It was great having her join us for last night’s run, and I credit her so much for the success of the Chug, as I developed the interval running program back in 2006 as she was getting into running.
- Running with a group – as we have all witnessed, it is so motivational to run in a group. In YB, beyond the Monday night chug, it is great to see many running as a group during the week. Though I plan to run a new chug sometime after Pesach for Beginners during our Monday night time slot, you are welcome to start from the Trempiada at 8:30 PM on Mondays to run your 5K as a group if that works for you.
In YB – Wednesday Night Run – “Continue Running Chug” – 5K run Wednesday evening for those who graduate the Chug plus from past Chugim (starting at 8:30 PM from the Trempiada). You also may consider running as a Chug for 5K run around Yad Binyamin every Motsai Shabbat..
