If you're like me, you tend to save running for situations in which, say, you're being chased by a serial killer. HN hardbody Biz Stamm makes a case for hitting the road.
Hey there, Horse Nation.
We're a couple weeks into the New Year and I'm betting that some of you are already starting to lose steam on your fitness related resolutions. Well here is what I'd like you to do. Log on to the world wide interwebs and Google 5k races in your area. Find one that is a month or two out and sign up… right now. Some may say that the fear of public embarrassment is the best sort of motivation, but if you are completely lacking shame, like myself, a concrete goal is a much better option.
So perhaps you've never been much of a runner and have no clue where to begin when training for a 5k. Fear not! A 5k (3.1 miles) is a very manageable distance and a reasonably healthy adult can prepare for one by running/walking as little as three times a week.
Here is a plan I made for myself to follow since I was just cleared to run again after a knee injury (:-D).
Stretching: While it is important to stretch before and after each run, on your “stretching” days spend a full 15-30 minutes devoted just to getting loose.
Rest: I think this is pretty self-explanatory, but it is important to give your muscles a chance to recover, so kick off those running shoes, slip into your slippers, and sink into your couch for a Heartland marathon.
Running: For those of you completely new to running, I would advise alternating between two minutes of running and one minute of walking. Those with a little more experience can just go for it. Maybe it's just because I'm the slow and steady type, but I tend not to worry so much about my speed or my time, but rather focus on completing the run I had planned. It's all about going the distance. You can use websites/apps like Map My Run to plan your routes.
Cross-training: On your cross-training days, participate in a form of physical activity other than running. I'm assuming most of you ride once a week, so count that as your cross-training!
5k: On the day of your 5k, eat a healthy, light breakfast, give your body a good stretch, and then let your training shine through. Don't forget to smile and have fun because you are doing something great for your body!
Biz Stamm is the 29 year old trainer and instructor of Stamm Sport Horse, LLC, specializing in pure dressage, as well applied dressage for riders involved with other disciplines. Originally haling from Hudson, NH, She is now living in Corvallis, OR. Biz started riding lessons at the age of 6 years old when the Dr. recommended that it may help with her bad balance and lack of coordination. While she is fairly coordinated and balanced on a horse these days, she is still somewhat of a mess on her own two feet.
Biz currently owns two horses: her lesson horse, Kalvin, a 7 year old half-Arabian gelding…
… and her personal horse, Alpha Helix, a 2 year old Kiger mustang gelding. Biz has had Helix since the day he was weaned, and considers him her “heart” horse.
Biz is also the proud owner (more like ownee!) of a 5 year old standard rex bunny named Pi Rex Rufuse (Get it!? Pi r-squared!!!). Biz has always wanted to have some sort of mini horse to live in the house, and since the current landlords won’s allow any kind of equine on the property, Biz opted for a rabbit, which evolutionarily speaking, is very closely related to the horse.
After getting a Masters degree in Plant Pathology, and pursuing a career in the scientific world, it became clear to her that she was only truly happy when she was interacting with, or talking about horses (and sometimes rabbits). Now that she is riding full time, Biz still keeps her scientific training close at hand, focusing on correct biomechanics and physics involved in riding.
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