Fort 4 Fitness- Lace 4 Success

By Mary Collins
By Nina Settappa

November 18, 2010 Updated Nov 18, 2010 at 5:14 PM EDT

FORT WAYNE, Ind.- (INDIANA'S NEWSCENTER) - Believe it or not your chances at being a successful runner might be as simple as wearing the right shoes.

In this Fort 4 Fitness segment our trainer, Dr. Jamey Gordon shows us why wearing the proper shoes is so important by comparing the difference between running shoes and other sneakers. He stresses it's vital for runners and walkers to invest in forward moving shoes to avoid injury and achieve long term goals.

Dr. Gordon takes us to Fort Wayne's Three River's Running Company where they specialize in not only fitting first time runners, they also analyze your gait to make certain you're getting the perfect fit for your stride.

In five months, on September 26th, 2009 thousands will pack the streets of downtown Fort Wayne for the second annual Fort 4 Fitness Half-Marathon / 4- Mile Walk-Run .

We're challenging you to be among them, and until that day, Indiana's NewsCenter will be helping to inspire you to do just that.

Here's your run/walk training program.
.

Days 1-4 walk 20 minutes
Days 5-8 walk 30 minutes

Do program on Monday, Wednesday, Friday, Saturday (Days 2,4,6,7)
*Do not run on the off days.

Week 1 Run 1 minute, walk 5 minute. Repeat 5 times (30 minutes)
Week 2 Run 2 minutes, walk 4 minutes. Repeat 5 times (30 minutes)
Week 3 Run 3 minutes, walk 3 minutes. Repeat 5 times (30 minutes)
Week 4 Run 4 minute, walk 2 minutes. Repeat 5 times (30 minutes)
Week 5 Run 5 minutes, walk 2.5 minutes. Repeat 4 times (30 minutes)
Week 6 Run 6 minutes, walk 2 minutes. Repeat 3 times, then run 6 minutes (30 minutes)
Week 7 Run 7 minutes, walk 3 minutes. Repeat 3 times (30 minutes)
Week 8 Run 8 minutes, walk 2 minutes. Repeat 3 times (30 minutes).
Week 9 Run 9 minutes, walk 2 minutes. Repeat 2 times, then run 8 minutes (30 minutes)
Week 10 Run 9 minutes, walk 1 minute. Repeat 3 times (30 minutes)
Week 11 Run 13 minutes, walk 2 minutes. Repeat 2 times (30 minutes)
Week 12 Run 14 minutes, walk 1 minute. Repeat 2 times (30 minutes)
*If you feel tired, repeat Week 9 before moving to Week 10
Week 13 Run 30 minutes.

Begin with the week number that corresponds to your current tolerance.

Always conclude training session with static stretching of the calves, quads, hamstrings,
hip extensors, hip flexes, and lateral hip muscles.


(© Copyright 2009 Indiana's NewsCenter. All Rights Reserved.)

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