Learn to Run Beginner Program

Fall is a great time to start a running program! The air is crisp and clear, the trails are dry and firm. If you are new to running below you will find a 10 week program that consists of a total workout time of 20 minutes.

In order for you to get the most out of this program, you should follow the schedule at least 3 times per week. By being physically active at least 3 times per week you will be running for 20 consecutive minutes in no time!

To make sure you are not working too hard, whether you are running or walking, it should be done at a conversational pace, meaning that you can easily talk while engaging in the activity.

– Before beginning this program or any other please first consult with your chiropractor or medical doctor.

Week

 

Run-Walk Ratio (20 Minutes Total)

Total Run Time

1

Run   1 minute, walk 2 minutes – do 6 sets, followed by running 1 minute

7 min

 

2

Run   1 minute, walk 1 minute – do 10 sets

10 min

3

Run   2 minutes, walk 1 minute – do 6 sets, followed by running 2 minutes

14 min

 

4

Run   3 minutes, walk 1 minute – do 5 sets

15 min

5

Run   4 minutes, walk 1 minute – 4 sets

16 min

6

Run   5 minutes, walk 1 minute – do 3 sets, followed by running 2 minutes

17 min

 

7

Run   6 minutes, walk 1 minute – do 3 sets

18 min

8

Run   8 minutes, walk 1 minute – do 2 sets, followed by running 2 minutes

18 min

9

Run   10 minutes, walk 1 minute – do 2 sets

20 min

10

Run   20 minutes non-stop

20 min

World Spine Day

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20 Minute At Home Circuit Workout

 No gym membership? No worries. All you need is a floor and you, whether it be inside or out. The following workout will take just 20 minutes and should be done 3 times per week.

 

Dr. Ted’s Circuit Workout A

 

Jumping Jacks                                    50       Or 2 flights of stairs 4x

Lunges                                                 20

Mountain Climbers                            25

Squat Jumps                                       10

Push Ups                                             15

Side Squats                                         20

Bent Over Row w/ 5lb weight          20

 

Do all 7 exercises with no rest in between each exercise.

At the end of the last exercise, 1 minute rest and repeat.

Then repeat 1 more time for a total of 3 sets.

 

Please consult with your chiropractor or doctor before beginning this or any exercise program.

If you require an explanation for any of the above exercises please e-mail me at dcted@drted.ca.

Golf Stretches

If you are golfing on Father’s Day this weekend here is a good warm-up to do before you get out there.

Canada Day Circuit Workout

This Canada Day Circuit Workout should be done 3 times per week with 3 sets each time. Each exercise is to be done for 1 min with 15 sec rest in between. Rest for 2 min at the end of each set. For the One-Legged Push-Up and the One-Legged 1/4 Squat, switch legs at 30 sec. The Plank/Side-Bridge exercise should be done by doing 5 sec holds and alternating between the two.

Enjoy and Happy Canada Day!

 

1. Squat Jumps

2. One-Legged Push-Up

3. Reverse Lunge

4. Plank/Side-Bridge

5. One Legged 1/4 Squat

6. Mountain Climber

7. Side Squat

8. Jumping Jacks

 

Please consult with your chiropractor or doctor before beginning this or any exercise program.

If you require an explanation for any of the above exercises please e-mail me at dcted@drted.ca.