How to Start Running (or another exercise program)
Material below courtesy of Ellen Sims, LMP, CCST.
- Adventures in Exercising -- link to August 4, 2014, Wellness Program presentation.
Questions to ask before getting started
- Solo, buddy, or group?
- Indoors vs. outdoors?
- What's your goal/intention for running?
- What are your health problems and concerns?
Example Plan 1 (Active.com)
Commitment - 30 min, 3 days a week, for 3 months
- Walk for 5 min warm up and 5 min cool down
- For the remining 20 min, run/jog/walk: run till you are just outside your comfort zone then walk till you regain your breath. Then run again. Repeat this for 20 min.
Example Plan 2 (Runner's World)
Commitment - 30 min, 3 days a week, for 7 weeks
- Week 1: Run 2 min, walk 3 min; repeat 6 times
- Week 2: Run 3 min, walk 3 min; repeat 5 times
- Week 3: Run 5 min, walk 2 min; repeat 4 times
- Week 4: Run 7 min, walk 3 min; repeat 3 times
- Week 5: Run 8 min, walk 2 min; repeat 3 times
- Week 6: Run 9 min, walk 1 min; repeat 3 times
- Week 7: Run 30 minutes
Success: set a marker - just get there. Once there, set a new one. Make them easy and accomplishable.
Reward: treat yourself afterward or at end of week - nice dinner, new exercise top, chocolate, ice cream, etc.
- Running is the biggest burner of calories
- Doesn't cost much - just shoes and determination/motivation
- Helps lungs, heart, body and decreases chances for heart disease, diabetes, and many more
- Increases endorphins in body= feel good hormones and decreases stress
- A good bone builder
- Increases circulation in body
- If it is a day to run but you are tired and not feeling it, at least go for a walk. Keep the commitment of days.
- Have a buddy
- Try a new activity- swim, play a sport, yoga, etc.
- Sign up for a 5k race
- Do a charity run
Injury Prevention and Recovery
- Body mechanics - knees not past toes
- Land midstance - don't make strides too long
- Stretch/yoga - don't overstretch
- Eat healthy - food is fuel
- Recovery: what it is and how to do it simply (Women's Health Mag)
- Electrolytes - Nuun or Ultima
- Cell salts - Hyland's Bioplasma
- RICE - Rest, Ice, Compression, Elevation
- Nike running
- Fitness buddy
- Map my run
- Map my fitness
- Fit bit