By Eric Lim
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Monday
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Tuesday
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Thursday
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Saturday
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| Week 1
15/8 – 21/8 |
Rest |
5min walk, 15min run/walk, 5min walk |
5min walk, 15min run/walk, 5min walk |
5min walk, 20min run/walk, 5min walk |
| Week 2
22/8 – 28/8 |
Cross-training |
5min walk, 15min run/walk, 5min walk |
5min walk, 15min run/walk, 5min walk |
5min walk, 20min run/walk, 5min walk |
| Week 3
29/8 – 4/9 |
Cross-training |
5min walk, 15min run/walk, 5min walk |
5min walk, 15min run/walk, 5min walk |
5min walk, 25min run/walk, 5min walk |
| Week 4
5/9 – 11/9 |
Cross-training |
5min walk, 20min run/walk, 5min walk |
5min walk, 20min run/walk, 5min walk |
5min walk, 30min run/walk, 5min walk |
| Week 5
12/9 – 18/9 |
Cross-training |
5min walk, 20min run, 5min walk |
5min walk, 20min run/walk, 5min walk |
5min walk, 35min run/walk, 5min walk |
| Week 6
19/9 – 25/9 |
Cross-training |
5min walk, 25min run, 5min walk |
5min walk, 25min run/walk, 5min walk |
5min walk, 40min run, 5min walk |
| Week 7
26/9 – 2/10 |
15min run |
5min walk, 25min run, 5min walk |
5min walk, 25min run/walk, 5min walk |
5min walk, 45min run, 5min walk |
| Week 8
3/10 – 8/10 |
Rest |
5min walk, 30min run/walk, 5min walk |
5min walk, 30min run/walk, 5min walk |
RunNat 2011
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Cross-training: Resistant training (i.e.: squats, push-ups, stretching, etc) and other discipline (i.e. cycling, swimming etc.) The idea is to build up strength and prevent the over-straining of the same muscle group used for running.
Run/Walk: alternating between running and walking according to your own pace. This is to condition the body slowly into running longer.
Note:
If possible, gather a few running buddies to run and pray while training together. This will help to prepare you for the actual RunNat 2011 event day.
By Eric Lim
We had our very first Run Clinic for Ignite Community Centre at Bukit Jalil Park on July 2, 2011.
Through out the clinic, the runners had a chance to learn up some tips on getting started to running.
There is also a practical session which allows the participants to do a mini prayer run around the park.
The runners were also blessed with an opportunity to get further tips and be inspired by our Runnat ambassador, Alex Au Yong.
For those who’re looking forward for the next run clinic session, watch out for your email.
By Eric Lim
So you know you will be running…. and praying at the same time. Before we talk about both, let’s start with running first. This article it specially useful for those who’re very new to running.
“So, where do I start?”
Many who took up running can’t wait to put on their runners and head out to the park to run, then realised that they ran out of breath half way through and decided that they’re probably not meant to be a runner.
Everyone’s body respond differently during the training process. Therefore, listen to your body and progress accordingly.
Start on low gear
Just like a car, we cannot go straight to high gear without starting off with low gear. Likewise, when you first take up running, you should start on low gear and go slow.
When you’re out of breath or encountering pain in stomach, you’re going too fast. Running should be a relaxing activities, so don’t over strain when first starting out. You can adopt the run-walk-run strategy to allow your body to catch some breath. You will slowly realise that you’re ready to swift into higher gear after a few training session.
Technique, technique….
Don’t worry too much about too much technical side of running when first starting out. The rule of thumb from expert are, keep your body tall and straight, focus your eyes about 3 metre ahead, relax your shoulder and arm, and keep your stride natural and comfortable pace.
When should I run?
“Morning? Evening?” I would say, do it when you have time and feel like running. There’is no fixed time for you to train, but be mindful on the measure needed at different time. i.e., when you decided to run on a late morning, wear a cap and drink up to keep yourself hydrated.
As you can see, starting out running is quite simple. Hope you enjoy your run!
By Eric Lim
Many of you have taken the first step by signing up for Run for the Nation 2011 (RunNat 2011). Well done! In few months time, we’re going to see many Christian from various churches in Malaysia, uniting as one body of Christ, head out on the street and pray for our nation. But until the actual day come, we need to get ourself prepared, both physically and spiritually.
Ephesians 6:12 says, “For we are not fighting against flesh-and-blood enemies, but against evil rulers and authorities of the unseen world, against mighty powers in this dark world, and against evil spirits in the heavenly places.” As we run through the streets, declaring God’s presence across our nation, we’re actually declaring war against the spiritual dark force.
However, don’t worry if you don’t know where to start. The good news is, we’re here to guide and prepare you for RunNat 2011. I urge you to keep coming back to this website and check out for periodic updates on training tips.
We’ll also be putting up a physical Run Clinic exclusively for each of your church group. Just look out for this space and your email for the upcoming Run Clinic.
So, are you ready for your next step?
