I can't tell you how many New Year's Eves have gone by where I made the resolution to start running! I've always wanted to be one of those people who runs for miles,soooo into their workout that they're totally oblivious to the people around them! LOL Well, reality for ME is I can't run longer than 2-5 minutes without huffing, puffing and gasping for air rather "unglamorously!" LOL
I've got only myself to blame! In my high school gym classes, it was a REQUIREMENT to be able to run around our track TWICE in under two minutes or you'd have to run it again! Believe me, it was only out of SHEER LAZINESS and the thought of having to run it again, that I was actually able to accomplish this!
So anyway, now that I'm an adult, I realize I have to work harder to stay in my shape! I've decided I want to do this by running! Well, did you know there'a actually a CORRECT way to do it? In the past, I just put on sneakers and just started running, and wondered WHY this never worked for me. I've done my research.... and this is what I found out:
How To Start Running:
Time Required: Eight weeks
Here's How:
1. Get medical clearance from your doctor before you get started.
2. Getting the right running shoes for your foot type is crucial for comfort and injury prevention . Visit a running store to get expert advice on buying the right running shoes .
3. Before you start your workouts, make sure you warm up properly by walking for 5-10 minutes. You should always end your workout with a cooldown.
4. Week one: Walk for 6 minutes, then jog at an easy pace for 1 minute. Repeat 3 times. Aim for three sessions with that same sequence for week one.
5. Week two: Walk for 5 minutes, then jog for 2 minutes. Repeat 3 times. Aim to do three sessions in week two.
6. Week three: Walk for 3 minutes, then jog for 4 minutes. Repeat 4 times. Aim for four sessions in week three.
7. Week four: Walk for 2 minutes, then jog for 5 minutes. Repeat 4 times. Shoot for four of those sessions in week four.
8. Week five: Walk for 2 minutes, then jog for 8 minutes. Repeat 3 times. Do four of those sessions in week five.
9. Week six: Walk for 2 minutes, then jog for 9 minutes. Repeat 3 times. Try to do four sessions for week six.
10. Week seven: Walk for 1 minute, then jog for 11 minutes. Repeat 3 times. Do four sessions this week.
11. Week eight: Congratulations on making it to week eight! For your first run this week, try walking for 5 minutes to begin and end the workout, and run for 20 minutes in between. By the end of the week, try to run for 30 minutes without stopping.
Aim to run for 30 minutes four times a week, and you'll notice that your stamina and fitness will continue to improve.
See, this is a routine I can actually live with!!! LOL
2 comments:
This sounds great! I've always admired those who can just pick up and take off running for miles on end. But can this be done on a treadmill or should it be done outside? I've read running outdoors actually builds more stamina bc you don't have to help of a machine to propel you. Either way I'll be starting this immediately!
Hey Shanti!!! It probably doesn't matter if it's inside or outside to start with, but I imagine you're right about outside being better. It is COLD as I don't know what in Pennsylvania right now, so I won't be able to start for about another week!
Glad you're gonna do it too! Let's give each other moral support!! :)
Post a Comment