December 28, 2010

Starting A Running Program

Turkey Digested?Good, lets run! I am getting re-inspired for my runs.  For those who might be looking at a change for their lives, who have to start something or face consequences of poor choices in activity levels or nutrition, a way to begin would be to talk to someone who has made those choices and succeeded before.  There are so many fads and regimes that come and go.  Running is a simple way and really, the most tried and true way for many people historically, so if you are contemplating starting something, go for it!

Some Tips For Beginning a New Running Pattern In Your Life:
  1. Start slowly.  I am one who needs to still tell himself over and over that lasting change happens gradually.  This is true for running.  This is also true for achieving a healthier body.  It took you this long to get where you are now, so giving yourself space and time to immerse in change is also necessary.  Overnight miracle cures to obesity can be dangerous and short-sighted!  I have burned myself out too many times going whole hog.  Here is a site that will help you achieve realistically.            Here is a snap shot of the ten weeks they outline for beginners:
  2. 10-WEEK TRAINING SCHEDULE

    Week 1
    Run 2 minutes,
    walk 4 minutes.
    Repeat 5 times.

    Week 2
    Run 3 minutes,
    walk 3 minutes.
    Repeat five times.

    Week 3
    Run 5 minutes,
    walk 2.5 minutes.
    Repeat four times.

    Week 4
    Run 7 minutes,
    walk 3 minutes.
    Repeat three times.

    Week 5
    Run 8 minutes,
    walk 2 minutes.
    Repeat three times.

    Week 6
    Run 9 minutes,
    walk 2 minutes.
    Repeat twice, then
    run 8 minutes.

    Week 7
    Run 9 minutes,
    walk 1 minute.
    Repeat three times

    Week 8
    Run 13 minutes,
    walk 2 minutes.
    Repeat twice.

    Week 9
    Run 14 minutes,
    walk 1 minute.
    Repeat twice.

    Week 10
    Run 30 minutes.

    Note: After completing week 9, if you feel tired, repeat this week of training before moving on to week 10.
  3. Eating to Fuel.  This is a challenge for me even now after years of good choices and poor ones.  Resetting the internal gauge can take perseverance and insight.   I recommend trying to drive out most simple sugars if you are a snacker for a time.  Starting a running routine means your body will need appropriate fueling,  Thinking of your body as a machine, we need to put the right gas in it.  Crash diets do not help overall the patterns that have taken years to establish.  I am currently looking at what has crept back in to my regime and if it is necessary.
  4. Do what is enjoyable!  If running is not going to be appealing  over time, try a  few things to find out what works for you.  If repetition annoys you, shake it up, but with a plan in mind all the time of constant activity in the week.  Cross training is great for that.  Hitting the weights alongside running helps build muscle tone and increases you expenditure of energy, Thus improving BMI results more efficiently.
  5. Speaking of Body Mass Index (BMI), get calculated and know what your goal for you is.  This link will calculate your BMI for you.
  6. Last thing to say about the process to change is this:  It is not about the numbers.  It is about being healthy!  Enjoying yourself is therefore paramount.  It took me 6 months to lose a total of 16 pounds when i started running.  It was a slow start, but it was the activity itself that I had to focus on finding joy in, making as a part of the regime.  I still do this today, reevaluating my enjoyment of the sport, finding inspiration and new goals to reach.  It is always changing, just like me!  It took over a year to find that my BMI was in a state of maintenance rather than recovery.  This could be longer or shorter for you.

6 comments:

Greg said...

OK, I like that the routine stays at 30 minutes even as things progress. I don't know anyone who has more than 30 minutes... between family and work and commuting and other life activities. Thanks, I'm actually considering this approach for getting back on my elliptical.

Any suggestions re whether to take "days off" in between or whether to run every day?

Chad said...

Hey Greg!
Thanks for those thoughts!
I would definitely take days off, starting with 3-4 days per week, but if you insist on every day, at least taking one day off a week, as the body is being broken down each workout, recovery is imperative to long term success.

Kenley said...

Wow, I had flash backs to when I started running, I actually followed something very similar to that. The turkey is still flopping around in my gut I think. Post Marathon and Holidays, I gained so much weight to burn off as I kick start my Spring marathon campaign. Wishing you and your family a great New Year. Cheers man.

Chad said...

Thanks Kenley! Happy New Years Celebrations To You Too! CHeck out my next blog about dipping into the drinky and your Blood Alcohol Levels soon to come!

Kenley said...

Thanks for the heads up man. Though I must say that I only had one 12 oz beer for the whole year of 2010. It's not the alcohol in my blood stream that's the problem, it's the gravy. lol. Take care, and I wanted to jump on here and wish you and your wonderful family a Happy New Year. God Bless you man!

Chad said...

You too Kenley! Hope your 2011 is blessed!