Hello there! HAPPY ThursYAY!!
How's your week going? Are you crushing your goals? I hope you're making this a productive week!! If not, don't sweat it too much and pump yourself back up :D Beat your excuses and get results...your body will be glad you did!!!
Today's post is about RUNNING (part 1 of 2). Many people run to lose weight, to stay fit, to slay stress, or simply to get that fantastic high! Runners high...that euphoric feeling that makes you want to run forever...lol :D Running is an exercise/sport that also requires no equipment and can be done almost anywhere. Running is incredibly appealing, no matter what your reason is for pounding the pavement. Part of the appeal is that you don't have to drag your butt to the gym or awkwardly use equipment while others check you out...lol! Fall is an awesome time of year to start running! The weather is cooler and the scenery is beautiful with the change of colors!! BUT...what if you don't know how to run or where to begin? No worries!! The following information will help you get started if you're a beginner ;) Are you ready? Lets go!!
- Schedule a running workout 3 times per week. For example: Monday, Wednesday, and Friday. Taking the weekend off. Make a schedule that works best for you but space it out, so you're not running 3 days in a row ;)
- In the beginning, commit to running for 30 minutes. No more! No less!!
- Warm up for 5 minutes by walking to prepare your body for the demands of running. Start out at an easy effort and progress to a purposeful walking pace by the end of 5 minutes.
- Alternate running until you hear your breath and walking until you catch your breath for a total of 20 minutes. Run by your body and breath. You may start out with 15 to 20 seconds of running and 2 to 3 minutes of walking until you catch your breath. This is NOT a bad thing...lol! This may be where your body is fitness-wise right now. Go with it! Tune into your body and avoid pushing to go longer!! A few weeks down the road, that 15 to 20 seconds will grow to 30 or 45 seconds or even a minute. Also, the time it takes you to catch your breath will drop :)
- In the beginning, keep the total time of the running portion of the workout to 20 minutes until you build up to running for 20 minutes total. Maintain the total time of the workout and allow your body time to adapt to the demands of running until you go farther. It may take you several months to run for 20 minutes but once you're there, you'll be able to add on more time! Be patient with yourself and don't give up!!
- Invest 5 minutes to cooling down and gradually bring your body back to its resting state. Like the warm up, it bridges the gap between running and reality and aids in the recovery process.
- Some people are natural heel-strikers, while others tend to lead with their toes. Neither form is inherently better than the other. You're less likely to become injured if you simply maintain your natural stride!
- Invest in a good pair of running shoes. RUNNING shoes :D If you're new to running, I suggest purchasing them at a specialty running store, where employees can recommend models based on your ability and goals. However, I'm not suggesting that you need to purchase the most expensive pair of runners! It certainly doesn't hurt to ask which models are on sale!! :D
- Socks are important too. I hate blisters...lol! You want a breathable, snug sock that's not suffocating. Look for a sock without thick (or any) seams. Decide if you want a no-show sock or 1 that covers the back of your ankles where shoes will often rub.
- Every beginner should have a timing device to help manage his/her training. Whether you choose a standard watch, a high-tech GPS watch, or use your phone, just make sure to pick a device that works for you and your budget.
- If you want to have music...choose a good playlist...lol! Many people like a combination of upbeat music to accompany them on the run. Music keeps me moving forward and staying focused. In the beginning, music kept my mind off being sore :D
If you have a question about part 1 of this post, leave it in the comments section and I'll reply right back :)
Running is a great way to get fit, boost your health, and gain confidence! If you're a beginner, watch out, you just might find yourself wanting to sign-up for a 5K in the near future!!
I'll be posting again on Monday! Be sure to check back in for part 2!! Bye :D
Pamela Stewart, NASM Certified Personal Trainer and Weight Loss Specialist