Today we are continuing our discussion on the topic of walking and running. My latest post encouraged you to train for a 5K and included training programs. Today we have the opportunity of hearing from one of Knoxville’s elite runners and trainers, and one of the featured trainers from Run/Walk 5K Training- Missy Kane.
Let’s get into the interview…
How long have you been running?
Since I was 18 years old more or less, less lately ha.
You are a seasoned marathon runner; what advice would you give to someone who is not a regular runner but would like to run a marathon (or any race)?
Give yourself 4 weeks of easy building up from 2 days a week to maybe 4 days a week walking/running then every weekend or every other up your long effort by a mile to 1.5 miles. So if your long run/walk is 3 miles then next week 4 miles maybe next week 4.5 then next week 5.5 then next week maybe stay same distance then next week 6.5 to 7 miles etc. That way you are gradually getting your long effort up, and the other 3-4 days of workouts could mix between 30 minutes of jogging/fast walking 2 days then 1 or 2 days another low impact workout like elliptical 30-45 minutes etc
What do you eat before your long runs?
2 hours prior to 3 hours prior maybe banana and half of bagel. During long effort I’d drink water and some sports drink half and half and occasionally on real long efforts use a little goo at the same time as drinking. Or you could 1/2 or 1/4 banana on run// I would alternate 6 min jogging with 1 min fast walk the entire way. You can start by jogging 2-3 minutes with 1 min fast walk then gradually build up to more running less walking
What is your exercise regiment when you are not training for a marathon?
I mix it up between hiking one day a week (when I can) to walking fast with dogs or 6 year old 30-50 minutes 2 x week, taping my fitness show usually 2 back to back once a week, and one day good hard bike ride of 20-40 miles.
Thank you, Missy, for taking time to share your running wisdom with us. We wish you continued success in your fitness endeavors.
More about Missy Kane
Missy Kane won a bronze medal in the 1,500-meter run at the 1983 Pan-American games and competed in the 1984 Olympics in Los Angeles. She coached distance runners at the University of Tennessee for four years and teenage athletes at Central High School for five years. She was named Southeastern Conference Cross-Country Coach of the Year in 1990 and inducted into the Knoxville Sports Hall of Fame in 1996. She holds a master’s degree in exercise physiology and was a television anchor/reporter in Knoxville for eight years. She is especially interested in reaching adults who have never exercised before and in helping children learn to love physical exercise and fitness for a lifetime of good health…(click here to read more of Covenant Health’s Coach Kane’s Corner)
You can exercise with Missy Kane on Fit & Fun with Missy Kane on WETP-TV Channels 2 and 15 Monday through Friday at 7 a.m.
Today we are continuing our discussion on the topic of walking and running. My latest post encouraged you to train for a 5K and included training programs. Today we have the opportunity of hearing from one of Knoxville’s elite runners and trainers, and one of the featured trainers from Run/Walk 5K Training- Missy Kane.
Let’s get into the interview…
How long have you been running?
Since I was 18 years old more or less, less lately ha.
You are a seasoned marathon runner; what advice would you give to someone who is not a regular runner but would like to run a marathon (or any race)?
Give yourself 4 weeks of easy building up from 2 days a week to maybe 4 days a week walking/running then every weekend or every other up your long effort by a mile to 1.5 miles. So if your long run/walk is 3 miles then next week 4 miles maybe next week 4.5 then next week 5.5 then next week maybe stay same distance then next week 6.5 to 7 miles etc. That way you are gradually getting your long effort up, and the other 3-4 days of workouts could mix between 30 minutes of jogging/fast walking 2 days then 1 or 2 days another low impact workout like elliptical 30-45 minutes etc
What do you eat before your long runs?
2 hours prior to 3 hours prior maybe banana and half of bagel. During long effort I’d drink water and some sports drink half and half and occasionally on real long efforts use a little goo at the same time as drinking. Or you could 1/2 or 1/4 banana on run// I would alternate 6 min jogging with 1 min fast walk the entire way. You can start by jogging 2-3 minutes with 1 min fast walk then gradually build up to more running less walking
What is your exercise regiment when you are not training for a marathon?
I mix it up between hiking one day a week (when I can) to walking fast with dogs or 6 year old 30-50 minutes 2 x week, taping my fitness show usually 2 back to back once a week, and one day good hard bike ride of 20-40 miles.
Thank you, Missy, for taking time to share your running wisdom with us. We wish you continued success in your fitness endeavors.
More about Missy Kane
Missy Kane won a bronze medal in the 1,500-meter run at the 1983 Pan-American games and competed in the 1984 Olympics in Los Angeles. She coached distance runners at the University of Tennessee for four years and teenage athletes at Central High School for five years. She was named Southeastern Conference Cross-Country Coach of the Year in 1990 and inducted into the Knoxville Sports Hall of Fame in 1996. She holds a master’s degree in exercise physiology and was a television anchor/reporter in Knoxville for eight years. She is especially interested in reaching adults who have never exercised before and in helping children learn to love physical exercise and fitness for a lifetime of good health…(click here to read more of Covenant Health’s Coach Kane’s Corner)
You can exercise with Missy Kane on Fit & Fun with Missy Kane on WETP-TV Channels 2 and 15 Monday through Friday at 7 a.m.