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Hey Running Friends!

Today is Week 3 of the RRCA Start to Run program! If you are joining in, we will be warming up for 5 minutes. Then go into a 3 minute run and then 2 minute walk. Last will be a 5 minute cool down. New? Check out my RRCA Intro.

Do this run 3 more times this week. The interval repeat is 6 times..so 3 min run /2 min walk 6 times with a 5 minute warm up and 5 minute cool down.

If this is a new thing for you, make sure you have clearance from your doctor before beginning any exercise program.

Let me say that this weeks episode is all over the place technically. I have yet to record a smooth episode this year, and today is no exception! I apologize for the silences (blowing my nose), the changes in volume (had to re-record the run parts because my mic picked up some very annoying sound and there was no way I could use the audio) and there is just so much wrong! I hope you can get through it. I am trying to get this running while recording down, and I THINK next week we will be good to go.

Homework:
Strength train 2x- 10 minutes each time:
Strength Training for Runners
Runners Connect Strength Training
Body Weight Strength
Put together a 5 minute Warm Up:
Warm Up for a Better Run
Warming Up Before a Run
The Warm Up
How to Do an "A" Skip
Runners Connect Warm Ups
Knee Grabs for Runners
Dynamic Stretches:
Check out- Marathon Handbook
Survey

Resources from the episode:
The Wrinkled Runner Website-
Beginning Running: Building Up to a 30 Minute Run

The Wrinkled Runner YouTube Channel-
RRCA- Couch to 5K

The Wrinkled Runner Podcast-
RRCA Start to Run

Resources from Other Sources-
Run Show USA/ Boston- Use code WRINKLEDRUNNER to get in for free
Recovery Yoga for Runners
Interval Timer for Apple Users
Interval Timer for Android


You can find my additional Wrinkled Runner outlets over at the YouTube channel and at wrinkledrunner.com. Sign up over on the blog for the once-a-month newsletter! If you would like information on utilizing a running coach, check out what I can do for you here.