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Runners World Articles: March 2003

Make the Transition

Jump-start your spring running with my transition-training plan

Okay, so you didn’t run that much during the holidays, and you’re still using the dark days and cold weather as excused to run to the mall instead of on the road. Nobody’ perfect.

But now it’s time to get going again. And I have a plan that’ll help you make the transition from minimal winter running to maximum spring fitness. With this program, you’ll also add variety to your winter workouts, and burn off some of those lingering holiday calories. Not to mention the head start you’ll have on all your age-group competitors.

But you have to act now. Once spring arrives, this offer expires-just like Frosty.

THE PLAN
With transition training, you combine running with other forms of cardiovascular exercise to rebuild your running capacity. By weaving cross-training segments into your workouts, you’re able to exercise longer than you could if you were just running. Results: You’ll improve your fitness faster.

If you have access to a gym, or if you have a treadmill and one other piece of cardio equipment (stationary bike, elliptical trainer, stairclimber, rowing machine), you can do your transition workouts indoor. Or, you can do an “unplugged” version outdoors by alternating walking, running, and stair climbing.

Here are three principles to keep in mind when planning your transition workouts:
1. Consistency is key. Work out at least 3 days a week. See the workouts below.
2. Make it work for you. Whether you’ve been running minimally or regularly, you can still benefit from transition training. Just adapt the length and intensity of the workouts to your fitness level.
3. Remember the “transition” part. As your fitness level improves, you should increase the length of the running segments to prepare yourself for longer, stronger running. That said, it’s a good idea to continue some cross-training even after you’re back to spring running form.

THE WORKOUTS (with Equipment)
Indoor transition training requires a treadmill and at least one other piece of cardiovascular exercise equipment.

The basics: Start on the treadmill with 5 minutes of waling (repeat this as your cool down). Then switch to 5 to 10 minutes of a cross-training activity, followed by 5 to 10 minutes of running on the treadmill, and repeat. Aim for 20 to 30 minutes total, not including you warm-up and cool-down. AS you become stronger, increase your running segments by 2-minute increments, and decrease the length of your cross-training segments.

To add strength: Use a higher resistance on the cross-training machines, or increase the incline on the treadmill.

To add speed: Do your cross-training or running segments at a faster pace (but not all-out).
To add endurance: Extend the total time of your workout by adding more cross-training and running segments.

THE WORKOUTS (Unplugged)
Transition training without equipment combines walking, running, and stair climbing. Find a place where you can walk, run and climb stairs, such as a parking garage, stadium or gymnasium. Some malls are open in the early morning hours for workouts.

The basics: Start with 5 minutes of walking (repeat this as your cool-down). Then switch to 5 to 10 minutes of running, followed by climbing two to three flights of stairs (10 to 15 stairs count as one fight). Walk down the stairs and continue walking briskly for a total of 5 minutes, then begin the circuit again. Aim for 20 to 30 minutes total, not including your warm-up or cool-down. As you become stronger, increase your running segments by 2-minute increments and decrease the length of your walking segments.

To add strength: When stair climbing take the steps two at a time. Keep your torso straight up and down, and don’t let the knee of your climbing leg extend over you tow. If you feel any leg strain, go back to one step at a time.

To add speed: Do your stair climbing or running segments at a faster pace (but not all out).
To add endurance: Extend the total time of your workout by adding more running, stair climbing and walking segments.