Spring is Here (Hopefully)!

We have turned our clocks back, the sun is out longer and the snow is finally melting! In honor of the first day of spring this week, I encourage you all to spend more time exercising outside. If you are like myself, you spent the winter hibernating and making excuses to avoid the gym. Walking or jogging is a great way to get in shape and enjoy the warmer weather. Below, I have posted a guide to return to running in a safe manner that will limit the risk of injury. 

To offer some incentive to start training, there is a road-race on April 18th for a great cause! My coworker, Dr. DeLuise, has been nominated for this years Man and Woman of the Year award through the Leukemia & Lymphoma Society. The event will be held at Lincoln Woods and race entry fees will go towards helping Dr. DeLuise reach his fundraising goal of $100,000. Hope to see you there!  Click here to register!

TRACK RUNNING PROGRAM

LEVEL I: Jog straights / Walk curves - 2 miles total
LEVEL 2: Jog straights / Jog 1 curve every other lap
LEVEL 3: Jog straights / Jog 1 curve every lap
LEVEL 4: Jog 1.75 lap / Walk curve
LEVEL 5: Jog all laps
LEVEL 6: Increase workout to 2.5 miles
LEVEL 7: Increase workout to 3 miles
LEVEL 8: Increase speed on straights / Jog curves

Instructions

1.  Mandatory 2 day rest between workouts for the first 2 weeks. 

2. Do not advance more than 2 levels per week. 

3. 2 days rest mandatory between levels 1-3

4. 1 day rest mandatory between levels 4-8

Soreness Rules

1. If you are sore during the warm-up, take 2 days off and drop down 1 level
2. If you are sore during the workout, take 1 day off and drop down 1 level 
3. If you are sore after the workout, stay at the same level