By Coach David Winslow

Introduction

Thank you for taking an important first step toward finishing the upcoming Screenland 5K!

Please, be careful.  Go easy.  Listen to your body. Don't hurt yourself.

Wear comfortable running shoes about one full size larger than your regular shoes.  It would be best to have about a thumb's width of space in front of your big toe. You may want to visit a running store to get properly sized.  The Village Runner in Manhattan Beach and Road Runners in Santa Monica are well-staffed stores with much experience working with runners.

Wear comfortable clothing - not too tight, loose, or heavy.

Pre-Workout Stretching

Warm up your muscles.  We walked around the 400-meter track once at a leisurely pace.

Dynamic or Active Stretching.  Get your muscles and fascia tissue moving in a similar motion to what you will be doing.  Do not overextend your muscles in these exercises—just comfortable movement.

1. Right then Left Leg Swings—about 10 on each side.  Feel free to hold onto a wall, fence, or post.
2. Knee/Hip Movement. Back straight. Move your knee straight toward your chest, then out, open up your hip, then down—10 times, each leg.
3. Back/Bend Overs.  Spread your legs further than your shoulders, gently bend at the hips, and extend your arms downward.  You don't have to touch your toes - do it comfortably.  Slightly bounce a bit up and down, extending your arms.  Again - comfortably. 10 times.
4. The same exercise, but slightly to the right and left sides.  10 times.
5. Washing Machine. Put your hands above your head, elbows bent, then move left, right, and back.  10 times.
6. Toe Extensions: Feet flat, then stand, move to your tip toes, and back down.  10 times.
7. Shake yourself out.

Jogging and Walking

Your jogging pace should be "conversationally comfortable." You should be able to talk without shortness of breath. Jog slowly and comfortably for 30-40 seconds. Walk at a comfortable pace (not power walking) for 2 minutes. Repeat: Jog for 30 seconds, walk for 2 minutes. Repeat this cycle several times.

That's four jog/walk sessions. Great job!  Over the next few weeks, you can add 15 seconds to your jogging time while maintaining a 2-minute walk. You may also want to add one or two more sessions.

Olympic Gold Medalist Lashinda Demus leads a Screenland 5K training session.

Post Work Out Stretching

This is as important as the pre-jogging stretching.

1. Toe touchers - same as above - but not bouncing. Hold the end for 15-20 seconds.
2. Back and Elbow Stretch - Place your right elbow behind your head, pull with your other hand, and lean. Hold for 20 seconds on each side.
3. Calf/Hamstring - One foot forward, the other back, and bend the front knee to feel the calf stretch. Also, raise your other arm above your head and lean to the side.
4. Hold each side for 20 seconds.
5. One foot, pull the leg behind you up to your bottom, and hold for 20 seconds. If you need to drop your foot to maintain balance, do so and hold for about 20 seconds. 

Subsequent Sessions 

We will increase the jogging time and distance. Jog a quarter of a lap, then walk half a lap. Repeat this four times. In later sessions, jog half a lap, then walk half a lap. Repeat this four times.

I thank Training Guide advisors Olympic Gold Medalist LaShinda Demus, marathon champion Hamid Rostamian, physical trainer Craig Schoenbaum, kinesiologist Michele Bond, the Culver City High School cross country team, and coaches Tom Fritzius and Steve Heyl.