A graduate of Lehigh University in Bethlehem, Pennsylvania, Jennifer Heiner holds a bachelor of science in business administration, with a double major in Marketing and Economics. In addition to overseeing the daily operations for four branches of a New Jersey running company, Jennifer Heiner organizes group runs in preparation for the New York City Marathon, including the Three Bridges Runs, which are organized and produced by the New York Flyers.
As if that did not keep her busy enough, Jennifer Heiner also works with local beginner athletes to help them get motivated, get moving, and work their way up to a running program. Some of these athletes are beginners, having never ventured into the running world before. Starting off slow, and gradually building up, is the right plan for any athlete at any level, trying to incorporate too much too soon can lead to burn out and injury.
One of Jennifer Heiner's closest friends, and a person whom she met through work, has decided to embark on a new fitness journey and enlisted Jennifer Heiner's help in reaching her fitness goals. So far, this friend is almost six weeks into her journey. Not only has Jennifer Heiner given her workouts to do cardio wise each day for those six weeks, but has also gradually introduced strength workouts she can do at home with resistance bands, body weight, and free weights to get her started on her strength journey as well.
Here is a sampling of weeks three and four on the schedule:
4/12 - Caroline Girvan video; 6 minute abs
4/13 - Emma Coburn Video; 90 minute walk
4/14 - Emma Coburn Video; 90 minute walk
4/15 - Caroline Girvan video; 6 minute abs
4/16 - Caroline Girvan video; 6 minute abs
4/17 - Emma Coburn Video; 30 minutes of run walk! 5 minute walking warm up; alternate 1 minute run/1 minute walk; 5 minute walking cool down
4/18 - Emma Coburn Video; 30 minutes of run walk! 5 minute walking warm up; alternate 1 minute run/1 minute walk; 5 minute walking cool down
4/19 - Rest!
4/20 - Caroline Girvan video; 6 minute abs
4/21 - Emma Coburn Video; 30 minutes of run walk! 5 minute walking warm up; alternate 1 minute run/1 minute walk; 5 minute walking cool down
4/22 - Caroline Girvan video; 6 minute abs
4/23 - Emma Coburn Video; 30 minutes of run walk! 5 minute walking warm up; alternate 1 minute run/1 minute walk; 5 minute walking cool down
4/24 - Caroline Girvan video; 6 minute abs
4/25 - Emma Coburn Video; 40 minutes of run walk! 5 minute walking warm up; alternate 1 minute run/1 minute walk; 5 minute walking cool down
4/26 - Rest!
What are these videos, you ask? Some of Jennifer's favorite easy, quick, and effective videos that she recommends to everyone, not just beginners, are as follows:
Pro Runner Emma Coburn's Pre Run Routine - Bing video
A good pre run, pre walk, routine is essential to warming everything up, and Emma Coburn's video, listed above, is a great one. Post run, doing an ab workout to work on core, and focusing on full body strength with one of the many Caroline Girvan videos (some of which are short, sweet, but VERY effective) just rounds out the perfect day of training and focuses on the whole body, something that runners often overlook or ignore.
Stay tuned for more helpful links and tips on our fitness journey!
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