{"id":434,"date":"2015-11-09T20:45:34","date_gmt":"2015-11-10T01:45:34","guid":{"rendered":"http:\/\/www.antcav.com\/?p=434"},"modified":"2015-11-09T20:58:16","modified_gmt":"2015-11-10T01:58:16","slug":"running-goals","status":"publish","type":"post","link":"http:\/\/www.antcav.com\/?p=434","title":{"rendered":"Running Goals"},"content":{"rendered":"<p>So you got your gear and ready to run! Not so fast. There are a couple of things I&#8217;d like you to consider. You should have a few goals that help you stay motivated while running\/training.<\/p>\n<p>Maybe you&#8217;d like to lose a few pounds. Or perhaps you want to run your first half-marathon or whole marathon or just complete a 5k! Whatever it is make sure you write it down. Your goals will change as you get in better and better shape.<\/p>\n<p>There are a few things you need to remember throughout your running.<\/p>\n<ul>\n<li><strong>Don&#8217;t rush into running the complete distance. Start slow.<\/strong><br \/>\nWatch your HR and keep it between 65-75% of your max HR. If that means walk, then walk! Jog again when it drops into your zone. Over a short time, you will run longer and longer without having to walk.<\/li>\n<li><strong>Gradually extend the times you run each time.<\/strong><br \/>\nTake notes and if you have a fancy watch, use it to track your progress. For example, if you ran 1 minute and walked 30 seconds and repeated until you finished one mile. Next time, run for 1 minute and 30 seconds&#8230;then rest for 30 seconds or until your HR drops back down. Within a month, you will be close to running 3 miles continuously.<\/li>\n<li><strong>Be consistent.<br \/>\n<\/strong>Don&#8217;t get distracted or make excuses. If you run 3 days a week, then run 3 days! Three days a week at first is fine. After about 4 weeks, you&#8217;ll want to add in one more day. We&#8217;ll talk more about that in later posts. If you don&#8217;t keep up with your training, it takes a short time to lose everything you gained &#8211; so keep it up once you start.<strong><\/p>\n<p><\/strong><\/li>\n<\/ul>\n<p>Set aside about 45 minutes each day to get your runs in, especially at first. Eventually, you&#8217;ll find that running time can vary from 30 minutes to 2 hours and 30 minutes depending on your goals. It will only take about 15 weeks to go from no running to completing a half marathon. I know you don&#8217;t believe me&#8230;but you should (marathon training takes about 30 weeks). Again, you must remain consistent in your training &#8211; no cheating.<\/p>\n<p>There are some really good and manageable training programs available. Check out the <a href=\"http:\/\/www.halhigdon.com\/training\/51131\/Half-Marathon-Novice-1-Training-Program\">Novice (half marathon)<\/a> program by &#8220;the man,&#8221; Hal Higdon (<a href=\"http:\/\/www.halhigdon.com\/training\/51143\/Marathon-Novice-Supreme-Training-Program\">marathon<\/a>, <a href=\"http:\/\/www.halhigdon.com\/training\/51122\/10K-Novice-Training-Program\">10k<\/a>, <a href=\"http:\/\/www.halhigdon.com\/training\/50933\/5K-Novice-Training-Program\">5k<\/a> plans). I followed his plans for my first 3 half marathons to a &#8220;T&#8221; and completed them in 1:56, 1:43, and 1:34 respectively. This was done in a year&#8217;s time&#8230;the 1:56 and 1:34 was the same race&#8230;a year apart.<\/p>\n<p>Set aside some time and get out there and start running!! We all started somewhere. Now is better than later.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>So you got your gear and ready to run! Not so fast. There are a couple of things I&#8217;d like you to consider. You should have a few goals that help you stay motivated while running\/training. Maybe you&#8217;d like to lose a few pounds. Or perhaps you want to run your first half-marathon or whole [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":436,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"ngg_post_thumbnail":0,"footnotes":""},"categories":[8],"tags":[],"class_list":["post-434","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-running"],"_links":{"self":[{"href":"http:\/\/www.antcav.com\/index.php?rest_route=\/wp\/v2\/posts\/434"}],"collection":[{"href":"http:\/\/www.antcav.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/www.antcav.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/www.antcav.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"http:\/\/www.antcav.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=434"}],"version-history":[{"count":1,"href":"http:\/\/www.antcav.com\/index.php?rest_route=\/wp\/v2\/posts\/434\/revisions"}],"predecessor-version":[{"id":435,"href":"http:\/\/www.antcav.com\/index.php?rest_route=\/wp\/v2\/posts\/434\/revisions\/435"}],"wp:featuredmedia":[{"embeddable":true,"href":"http:\/\/www.antcav.com\/index.php?rest_route=\/wp\/v2\/media\/436"}],"wp:attachment":[{"href":"http:\/\/www.antcav.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=434"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/www.antcav.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=434"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/www.antcav.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=434"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}