Paw Prints: The Progression Principle

How’s your running routine? Do the workouts work for you? Do you sometimes feel the days of exercise whether at the gym or on the road is getting you nowhere? That’s what I sometimes feel too; whether its some races on a Sunday which I seem to be not in the mood to run, or on several days at the gym where I can’t feel any improvement.

You and I may not know it yet, but we are improving. Let me share to you on what I learned on the “Complete Guide To Jogging and Running by Bill Rodgers”. There is a principle to determine whether one can improve. It is called the Progression Principle. The Progression Principle says that individual gains in fitness are small, but accumulate with consistency. Our fitness improves in small, consistent steps, rather than in great leaps. You can’t go from being a couch potato to being a speed demon much less run a 10K easily. No one day is a great transformative event. One has to gradually increase endurance.

Oh, this can also be used in real life too. Whether in saving money, where progress happens because of interest. You start small but keep at it. Pretty soon you can see your savings grow. Or in lifting weights. Just increase it bit by bit so that your strength can handle it. Or in cleaning the house. Isn’t the task daunting if you think you have to do it all at once? Yet, clean it room by room, corner by corner, and soon enough you will have a clean house.

That’s where the hard work comes in. Aside from the ordinary, uneventful races that I have done, there are several tiring and mundane days of exercise. But I guess I’ll need to show more proof. Check out some of my previous articles. Some of the races are not quite exciting eh? Others are more work than fun. Yet behind all that, look at the statistic at the bottom part of each article. I don’t want to brag, but I’m showing this to make you guys realize you can do it too.

Here are some of the pace times. Use (Time in minutes divided by no. of kilometers) to get your pace time.

Race #1: 65 min for a 5K (Pace time: 13 min/K)

Race #4: 49 min for a 5K (Pace time: 9.8 min/K)

Race #8: 42 min for a 5K (Pace time: 8.4 min/K)

Race #9: 36 min for a 5K (Pace time: 7.2 min/K)

Race #11: 42 min for a 5K (Pace time: 8.4 min/K)

Race #13: 35 min for a 5K (Pace time: 7 min/K)

Aside from a faster race time, I noticed that I tend to have more stamina as the weeks of exercise had gone by. No longer was I running out of breath like I used to. One can also improve in other ways aside from race time. Through consistent hard work, I can see the improvement. Don't you feel the joy of achieving something due to hard work?

Now, don’t expect every new race you can get a new personal record. Believe me, that was a misconception I made too (see race #11). And no, I’m not suggesting for you to join every race on every Sunday (I’ll tackle that subject on another article). But whether you can get a new time or not, just keep working on it. Sooner or later you will improve. Maybe not only on time, but on endurance and overall health fitness.

On the following issues of Paw Prints, I will help you get started on a beginner’s training schedule. Now, now, I won’t take any credit for this, I got tons of help from the “Complete Guide to Running” as well as Runner’s World Philippines Magazines. But I just used a program that worked for me. And hopefully, from one rookie to another, it will do just fine for you too.

And on a last note, remember the progression principle. Consistency does it!

Paw Prints: Rookie Runner Tips

Even rookies learn without a coach or a teacher. Well, they do have a teacher by default. Her name is "Experience". I may be no expert, but after a few weeks of running, here is what "Experience" taught me. Not just about running but about life as well.

1) If you have a race scheduled, sleep early and be on time. In short, be punctual. Especially when you have some people expecting you to be there.

2) Go easy on running (or for any exercise for that matter) when coming directly off work. Pushing yourself too hard may hamper progress instead of developing it. Take a rest first if necessary.

3) Work at your own pace. As a rookie, I needed to work at a running pace I am comfortable in, not just chase after those running in front. Relax and take time to train. One doesn’t become fast overnight. (Believe me, it took me a while, to learn this lesson.)

4) Avoid fast starts. Its better to start slow and finish strong than starting fast and looking exhausted in the end.

5) Learn to enjoy the experience. Talk and bond with your family or friends. Appreciate the early morning sun. Enjoy the view of Davao (or whatever location you run on). On one of my runs, I enjoyed bonding with my little sister during the race more than the actual race itself. Sometimes, its not all about time or running fast. Sometimes you just got to have fun with what you are doing.

6) If you want to improve, don’t make Sunday fun runs your only runs. Ever wonder why some people are fast even though they don't join fun runs that often? Well, there are other avenues to run or exercise you know. Whether its just walking around the park or the mall; or exercising at the gym or the treadmill; or to just jogging in the roads of your neighborhood, find ways to keep yourself fit and active. Slowly but surely you can feel a difference.

Hope you guys can learn from my earlier mistakes and mishaps. Now just go out there, enjoy, and run!