Beginner's Training Program

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Week 1
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Week 3
Week 4
Week 5
Week 6
Week 7
Week 8
Week 9
Week 10

Week 10: Magic

Beginner CurriculumTextbook

Too Much Excitement - Anxiety and Arousal

Are you a little nervous about this week's 20 minute non-stop run? Nervous isn't always a bad feeling. Those butterflies flitting in your stomach, that pit-a-patter heart rate, and brisk breathing are all signs your body is preparing for action.

Nervousness is okay. Don't try to lose it - use it

Get psyched up for your graduation run without spawning an anxiety attack. Bouncing off the walls can tire you out before even getting to run. Sure you've got to stay excited, but a little self-control gives you the advantage.

Easier said then done? Well, it's not unusual for anxiety and negative thoughts to pass through your mind when faced with a challenge. You may look for excuses not to run well, or even think about skipping the run altogether. A debate can rage in your mind: "Can I, or can't I?" Of course you can! That's what these last nine weeks have been building you up to achieve! Recognize these scared thoughts as normal fleeting ghosts and keep them from haunting you.

Here's a simple trick for worry-warts: Be a creative worrier. Picture the worst case scenario. Have a sense of humor and make your scenarios crazy and outrageous. Your fantasy could include Candid Camera hopping out of the bushes to record your run or whatever your imagination cooks up. Worrying is a way of desensitizing yourself. Get yourself all worried out so you'll be calm for your run.

True, maybe you have to try a couple times to get through the 20-minute barrier. But you will do it! And every time you do it afterwards it will get easier and you will get stronger physically and mentally.

Magic

There's just as much magic in your lucky charm as you believe. What's that you say? You don't have a lucky charm! Not a clover? Not a lucky penny? Not a Mercury Dime? Not anything! Well, go get yourself one! Sometimes you just gotta make your own luck.

Pretend

Still not feeling confident and charged up for your workout? Well, then just pretend. That's right, act the part and your emotions will follow. You are after all what you believe. You are the one inside your head and inside your body. Decide how you will feel and what you will do. Follow through. Stay focused. Do worry. Don't panic. Don't let go. This is the magic.

A Little More

Running Coach Shelly Glover has a master's degree in exercise physiology from Columbia University. She co-authored The Runner's Handbook and The Competitive Runner’s Handbook, is a veteran road runner and marathoner. She also coaches The Greater New York Racing Team is available for private coaching. Coaching Services