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Welcome to the Coach Jasmin Community! 

I am so excited to help you become a FASTER, STRONGER runner this year. You will be getting details on your purchaseto your inbox shortly.

Until then, here are some awesome tweaks you can implement to become a faster, stronger runner this week! 

 5 Mistakes Runners Make

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Deciding you want to start running can be an exciting, yet overwhelming, experience. Knowing when and how often you should run may intimidate you. And then there’s developing a training and nutrition plan to prepare for the race.  When done incorrectly, runners often overtrain, gain weight, and get injured. 

When you start running for the first time or are coming back after some time, keep it simple. Read the 5 Mistakes Runners Make when Starting Running, and  5 simple steps to create a running plan that will fit into your busy life, and help you get in amazing shape! Hopefully, calling them the 5 “S’s” will give you a simple way to remember each step!

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MISTAKE #1: Runners buy a random pair of shoes

SOLUTION STEP #1: Shoes that are Safe for Striding

Running is a low cost sport, but the one investment I encourage every new runner to make is one that supports the powerhouse behind their training: their feet. You body will be experiencing a new type of impact, and we want to make sure it is properly supported so you have run strong and injury free. Go to your local running store and ask them to “test your feet.” It’s totally free and takes 2 minutes; they will watch the way you walk and give you the best shoe that supports your foot. You can choose to buy the shoe there (shop local!) or get the same shoe online. I personally love Running Warehouse, as they are always running sales and have FREE 2 Day Shipping! 

Out of her "rut"! "I am now feeling ready to run a 26.2. There are options if you are feeling stuck in a rut or terrified after entering a race and thinking you may not make it. This past month has been a great discovery of a holistic approach to running thanks to Jasmin. She's truly been a help!" -Melissa

Out of her "rut"!

"I am now feeling ready to run a 26.2. There are options if you are feeling stuck in a rut or terrified after entering a race and thinking you may not make it. This past month has been a great discovery of a holistic approach to running thanks to Jasmin. She's truly been a help!"

-Melissa

MISTAKE #2: Running too fast too soon

SOLUTION STEP #2: Start Running Short Runs

Sit down with your calendar and pick 3-5 days per week that are best for you to exercise. On those days, plan a half mile run.

What? only a half mile? Yes! Start running with short, slow runs; it will be the best way to help you succeed. For the first 6-10 weeks you start running, you should primarily be doing slow, easy runs. These slow runs will make your cardiovascular system stronger, which will help you to make your runs longer and still feel good during them. 

The first week, make your runs a half mile each. The second week, make your runs 1 mile each. The third week, make your runs 1.5 miles each, and so on, until you reach a comfortable distance between 3-6 miles.  

Back in her Old Jeans! "I thought I knew exactly what miles and paces I needed to run to get ready for my half marathon. I’ve now learned my "easy" runs were way too fast and my speed workouts really just alternated timed tempo runs and 400 intervals. Jas almost immediately upped my mileage on easy days to 6 miles PLUS strides and improved my speed workouts so much with better variety and focus! She gave me my VO2 paces and really worked with me to make sure I understood when I should push and when it really needed to be easy if I wanted to lose weight. Now I easily run about 7 easy miles on both of my easy run days and almost 8 miles on speed days all during the week when I thought I only had time to do 4... It really feels great to have worked up to this fitness level and it would not have been possible without Jas's coaching. Sometimes I think the more you think you know the harder it is to learn and after some really good talks, I was able actually listen and trust her process. I am 100% on board. I’m at a weight loss PR and wearing sizes of clothes I haven't comfortably worn in 3 years!" -Melissa

Back in her Old Jeans!
"I thought I knew exactly what miles and paces I needed to run to get ready for my half marathon. I’ve now learned my "easy" runs were way too fast and my speed workouts really just alternated timed tempo runs and 400 intervals. Jas almost immediately upped my mileage on easy days to 6 miles PLUS strides and improved my speed workouts so much with better variety and focus! She gave me my VO2 paces and really worked with me to make sure I understood when I should push and when it really needed to be easy if I wanted to lose weight. Now I easily run about 7 easy miles on both of my easy run days and almost 8 miles on speed days all during the week when I thought I only had time to do 4... It really feels great to have worked up to this fitness level and it would not have been possible without Jas's coaching. Sometimes I think the more you think you know the harder it is to learn and after some really good talks, I was able actually listen and trust her process. I am 100% on board. I’m at a weight loss PR and wearing sizes of clothes I haven't comfortably worn in 3 years!"
-Melissa

 

MISTAKE #3: Runners start speed training too early

SOLUTION STEP #3: Strides

Strides are a quick, simple ways to help you gain muscle strength, speed, and improve running form without exhausting your body. You will complete strides after your easy run. They are 20-30 second sprints done at 80-90% effort. Here is how you perform a stride:

 

  • Start running at a comfortable, easy speed and work into your faster pace. 
  • After the first 5 seconds, you will have reached your stride speed. Focus on pumping your arms font to back (vs. crossing over your chest), lifting your knees, and landing on your mid foot (not on your toes or on your heal, but on the middle of your foot)
  • After your stride, give your body time to fully recover (about 45-60 seconds). When your breathing has gone back to normal, you may repeat the steps above. Do this 5-8 times after your easy run. 

 

 

 

 

 

MISTAKE #4: Runners increase milage instead of adding strength training

SOLUTION STEP #4: Strength

Now that you have incorporated your short, slow run and strides, you will now incorporate a simple strength routine. As you start running, your strength training should either be a core routine for runners, or hip strengthening exercises. Click here for my go to core and hip exercises that are super effective but not super time consuming. Put each of these routines on your running calendar twice per week. 

MISTAKE #5: Runners get busy and do not get proper rest

SOLUTION STEP #5: Sleep! 

Pushing to new limits! "I have a new found confidence and an understanding about my body that I didn't have before. Before starting this program, I did not hold myself accountable nor did I know what I was capable of. Running under a 10 minute mile-that just wasn't me. Until now. I am now capable of pushing myself and understanding what my body needs. Through tough workouts and things like fasting, I am able to learn what my body needs and what it can do. Your mind is so strong and can defeat your body! I have learned about myself and in my opinion, there is no greater accomplishment!" -Jessica

Pushing to new limits!
"I have a new found confidence and an understanding about my body that I didn't have before. Before starting this program, I did not hold myself accountable nor did I know what I was capable of. Running under a 10 minute mile-that just wasn't me. Until now. I am now capable of pushing myself and understanding what my body needs. Through tough workouts and things like fasting, I am able to learn what my body needs and what it can do. Your mind is so strong and can defeat your body! I have learned about myself and in my opinion, there is no greater accomplishment!"
-Jessica

It is very important that you body gets proper rest, now that you have committed to a weekly running routine. Write on your calendar your planned bedtime, and get into a good bedtime routine so you can fall asleep as soon as you hit the pillow, and wake up refreshed each day! If you need help planning your bedtime routine and managing your busy schedule, check out my Top 10 Time Management Tips.

Here are your 5 Simple Steps.. Now Start Running!!

Your plan is set, friends, now it is time to execute! Lace up your new running shoes and enjoy the fresh outdoors!