running again

My running stats:

Below you find some of my running stats

Date: 30-04-2015
Distance: 6.5 km
Time: 00:26 min.

Date: 24-04-2015
Distance: 14.8 km
Time: 01:21 min.

Date: 05-04-2015
Distance: 10.0 km
Time: 00:34 min.

Date: 26-05-2015
Distance: 4 km
Time: 00:19 min.

Date: 25-05-2015
Distance: 10.0 km
Time: 00:36 min.

Date: 19-05-2015
Distance: 10 km
Time: 00:36 min.

Date: 04-05-2015
Distance: 4.9 km 
Time: 00:27 min.

Date: 27-04-2015
Distance: -- km
Time: -- min.

Running videos on youtube

Running videos

Running plans

Running planby Louis Nachmansohn

Your running plan must/should be custom tailored for you. You tailored plan should help you to achieve your personal goals, get ready for competitions and try their best to keep you injury free. The only one who knows what is "too much" for your body is you, so listen to your body. Listen to any cramps, drink a lot (really a lot) of water and make sure you're getting enough carbohydrates and KCAL to follow your customized workout plan. If you are not getting enough food and do not care to listen to signals from your body so you will have a high likelihood of suffering from injury or disease. This is something that you really need to avoid so that you can continue to run the rest of your life.

Nine week running plan

This is a nine week running plan incorporating restdays and biking. Make sure you tweek the running plan weeks 6-8 so you get the right amount of training for your individual preferences. Make sure you also do running up hills (will increase your leg strength) and make sure you rest at least as planned. This running plan is for intermediate runners who needs a new nine week running plan  structure.

This running plan worked for me. It might work for you.
Bet make sure you have the best running shoes that fit your running style

Week	Mon	Tue	Wed	Thu	Fri	Sat	Sun
1	rest	5km	5km	5km	walk	8km	3km
2	rest	intervall runs	4km	4km	10km	4km	4km
3	rest	run hills	6km	3km	4km	6km	4km
4	rest	walk	10km	rest	5km	rest	rest
5	rest	run hills	8km	4km	12km	bike	bike
6	rest	intervall runs	7km	5km	bike	rest	12km
7	rest	run hills	8km	rest	8km	rest	8km
8	rest	walk	10km	rest	5km	5km	5km
9	rest	2km run + 4 km walk	5km	bike	5km	4km	12km
REST	Bike. Repeat.

Louis Nachmansohn - How to start running

Louis Nachmansohn writes about how to start running

Decide that you are going to start running on a regularly basis. The key decision to start running involves your whole personality and this means that you have to break old patterns and habits.

Start running at lunch if you are too tired after work (school). Eat well so that you can manage and when and if your body, feets and legs feel comfortable with it - start running or jogging twice a day. Make the first a full out run and the second either as a walk or a light jogging.

Adapting and progress in running

If you want to be a runner you should at least workout 4 passes / week. When training you should every week try to squeeze and run a little longer. When and if you get stuck in a plateu while running, work your technique, take days of from the long run and work your core and upperbody at the gym or outside doing pushups, squats and other.  You can also take a walk instead of taking the bus/car to work, you can use the stairs instead of the elevator etc.

Increase the number, length or intensity of  your workouts.

Here are some tips from Louis on how to get back in your training routine:

1. Find a training partner 
2. Decide to run on specific days  
3. Set a long term goal  
4. Set realistic goals
5. Treat yourself with rewards (massage, spa, ice-cream etc.)
6. Do not push yourself too hard - only you know how much you can cope with
7. Tell your friends, family and co-workers that you are a runner (so you can't skip your planned runs.)