Runner's return: Phase 3 complete

Feeling stronger, runs gradually getting longer

This phase of my running return focuses on building up my core body strength, as well as all round workouts focusing on conditioning for my legs, and flexibility for my hips, back and legs. Core body strength is really important for running to help absorb impacts when you hit the ground, but also to withstand twisting and torsion effects that can affect your form and also lead to injury if they carry on unchecked for a while.

Check out my past fortnight, and compare it with Phase 2 (and Phase 1 too if you like).

As a reminder, this is a 10-week structure I have programmed for myself, split over 5 phases, of a fortnight each.

Here’s my Phase 3 log over the past two weeks, followed by my Phase 2 log again for comparison:

Third 14-day block of workouts

Workout log - Phase 3 of 5

Second 14-day block of workouts

Workout log - Phase 2 of 5

Analysis

My main running goal in this phase is reducing my recovery time (from 3 minutes to 2 minutes), and increasing my actual run time (from 2 minutes to 3 minutes, meaning 18 minutes instead of 12 minutes running - a 50% increase in running workload). You can see that the plan is still the same - to stick to a pace that falls into a easy pace as far as heart rate zones are concerned - slow, but not slow enough for my running mechanics to start breaking down.

• You can see how I have doubled the number of strength and high intensity interval training that I completed in Phase 3. This is a very deliberate increase in training load to bring about some more good adaptation. And it feels enjoyable, and not at all too much. I’m being careful to programme in recovery days between those types of workouts, and there they are back-to back, they focus on different sets of muscles. If you check out the preview of this workout with Kim (data below), you can see that many of the exercise movements are compound, meaning that core strength development happens at the same time.

• Speaking of core, check out how I’ve also doubled the load here too. Not only am I doing this every day, but it has increased from 5 to 10 minute workouts per session. I’m still keeping up the sago to make sure I have good easy days that get some flexibility work in.

• Note how my walking distance is also starting to go up on non-running days too. It probably won’t increase much from here - not in the remaining phases of this 10 week programme anyway.

Take home

Not much has changed here in terms of types of exercise I am doing. In relative terms, the amount of actual running I’m doing has changed a lot - but in absolute terms, the workload is still manageable and is designed to gradually increase the amount of time on my feet, engaging my running mechanics. Phase 4 is also focused on my breathing - more on that in the future

Everything is still working well.

Non-running workouts are challenging but rewarding. I feel stronger than I have done for some time. Clothes are starting to fit me differently.

Evidence indicates that some people are born with good genes to do certain types of physical activity. I’m probably not born to run.

But what I have noticed in my life is that my body does appear to respond well to certain types of training. That’s another characteristic that appears to have a large genetic component. I’ve been here before when building from a non-runner into a runner. It’s very satisfying to start seeing it happen again.

I hope this is useful for you - if in any doubt, please make sure you consult a health professional before you start a programme of exercise if you’ve been pretty inactive of late. Have fun out there.