Lukes Guru Kerry Little Shares Her Tips For Staying On Track:

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Ultimate Guide For Runner’s Strength Training

Maggie Riba’s 10 Best Runner’s Strength Workouts

Tip 1: Pace Yourself

Schedules are designed to build each week. Aim to accomplish the progression spelled out each week. Key workouts are Saturdays/Tuesdays/Thursdays. If you need another off day besides Friday, other recovery days are Sundays/Mondays/Wednesdays

Walking and running helps relieve stress! If you feel that the weeks workouts are too much, simply repeat! Listen to your body and feel free to give us a call if you get stuck.

Make sure you stay hydrated as the weather warms up. Water will suffice with workouts less than one hour, No matter what the duration, electrolytes help if you find yourself fatigued, cramping, or light headed after a workout. Good rule for baseline hydration is dividing your weight in half, and drinking that number in ounces. i.e. 120 lbs = 60 ounces of water.

Start each workout with a warmup! Walk on your heels, walk on your tip toes, do some hip circles, arm reaches across the body, side shuffles. Use the first mile of your workout starting gradually at a slow, relaxed pace.

The majority of your workouts should be at a conversational pace, unless designated as “fast” (which would be at 80-90% effort). Breathing should be done using both mouth and nose.