Running?!

Am I thinking about doing this?? MAYBE!

I’ve been looking into simple, super beginner, lazy running programs. The couch to 5k one is popular, but it has a lot of running on the first day! And I KNOW from experience that I don’t run. At all.

So, now I’m looking at Learn to Run on Running World. Much better, so far. Here’s their plan:

Mark three months on your calendar and schedule a running workout three times per week, every other day (i.e. Monday, Wednesday, Saturday).

Commit to thirty minutes. No more, no less.

Warm up five minutes. Start every running workout with five minutes of 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 the five minutes.

Run and walk by your body. Alternate running until you hear your breath, and walking until you catch your breath for a total of 20 minutes. No formulas or intervals—run by your body and breath. If you’re like me, you may start out with 15 to 20 seconds of running and 2 to 3 minutes of walking until you catch your breath. No worries. That may be where your body is at fitness-wise right now. Go with it, tune into your body, and avoid pushing to go longer.

The next workout may be close to the same as well. But a few weeks down the road, that 15 seconds will grow to 30 or 45 seconds or even a minute, and the time it takes to catch your breath will drop. That’s when it starts to get fun, because you feel the difference as you go.

Stick with 20 minutes. Keep the total time of the running portion of the workout to 20 minutes until you build up to running 20 minutes total. That is, maintain the total time of the workout and allow your body time to adapt to the demands of running until you go farther. You’ll recover faster, enjoy the workout a lot more, and progress to running more efficiently. It may take you several months to run 20 minutes, but once you’re there, you’ll be able to add on more time. (25, 30, 35 minutes…)

Finish happy. Let’s face it: If it hurts, the chance of us repeating the activity again are slim to none. When you stick with a plan that is based on your body and avoid pushing for a certain time or pace, you end up finishing happy. And when you’re happy, you want to do it again and again. Running happiness leads to consistency and develops into habit.

Be the tortoise, not the hare. Keep your running effort easy – this will become habit over time. In other words, don’t try to break the world record out there, keep it easy and one step above your fastest walking pace.

Finish with a five-minute cooldown. Invest five minutes to cooling down and gradually bringing your body back to its resting state. Like the warmup, it bridges the gap between running and reality and aids in the recovery process.

Run to infinity and beyond! As the weeks go by, you’ll notice being able to run longer and cover more distance. Eventually you’ll be able to run all twenty minutes! When that day comes, give yourself a high five, and begin to progress your running time by adding five minutes to your workout every 2-3 weeks. For instance, running 25 minutes three times per week for 2-3 weeks and then progressing to 30 minutes. You can also add five minutes to one or two of the workouts per week and take your time as you progress.

Tune into your body along the way. It’s the best coach you’ll ever have.

Happy Trails.

That sounds more reasonable. The only thing is, when would I do it? I already do water aerobics twice or three times a week. I wonder if Tuesday/Thursday would be enough to commit…

Here’s a chart with an interesting plan.

http://images.obesityhelp.com/uploads/profile/904798/albums/94191/running%20planner.JPG

Here’s another plan for those who feel that C25k is a bit quick to start:

8 Week Conditioning Program (for those who need a little more fitness before the half or full marathon training program begins)

Note: if you need several weeks at each run/walk ratio level, take it. This pre-conditioning training should not be stressful or painful. When in doubt, ease off.

  • Week 1 (walkers will walk only, runners will run for 5 seconds/walk for 55 seconds on the run/walk days)
    Mon: 10 min run/walk
    Tues: 15 min walk
    Wed: 13 min run/walk
    Thurs: 18 min walk
    Fri: off
    Sat: 1 mile run/walk
    Sun: off/walk
  • Week 2 (walkers will walk only, runners will run for 5 seconds/walk for 55 seconds on the run/walk days)
    Mon: 15 min run/walk
    Tues: 20 min walk
    Wed: 17 min run/walk
    Thurs: 22 min walk
    Fri: off
    Sat: 1.25 mi run/walk
    Sun: off/walk
  • Week 3 (walkers will walk only, runners will run for 10 seconds/walk for 50 seconds on the run/walk days)
    Mon: 19 min run/walk
    Tues: 24 min walk
    Wed: 21 min run/walk
    Thurs: 26 min walk
    Fri: off
    Sat: 1.5 mi run/walk
    Sun: off/walk
  • Week 4 (walkers will walk only, runners will run for10 seconds/walk for 50 seconds on the run/walk days)
    Mon: 23 min run/walk
    Tues: Walk 28 min
    Wed: 25 min run/walk
    Thurs: Walk 30 min
    Fri: off
    Sat: 1.75 mi run/walk
    Sun: off/walk
  • Week 5 (walkers will walk only, runners will run for 10 seconds/walk for 50 seconds on the run/walk days)
    Mon: 27 min run/walk
    Tues: Walk 30 min
    Wed: 29 min run/walk
    Thurs: Walk 30 min
    Fri: off
    Sat: 2 mi run/walk
    Sun: off/walk
  • Week 6 (walkers will walk only, runners will run for 15 seconds/walk for 45 seconds on the run/walk days)
    Mon: 30 min run/walk
    Tues: Walk 30 min
    Wed: 30 min run/walk
    Thurs: Walk 30 min
    Fri: off
    Sat: 2.25 mi run/walk
    Sun: off/walk
  • Week 7 (walkers will walk only, runners will run for 15 seconds/walk for 45 seconds on the run/walk days)
    Mon: 30 min run/walk
    Tues: walk 30 min
    Wed: 30 min run/walk
    Thurs: Walk 30 min
    Fri: off
    Sat: 2.5 mi run/walk
    Sun: off/walk
  • Week 8 (walkers will walk only, runners will run for 15 seconds/walk for 45 seconds on the run/walk days)
    Mon: 30 min run/walk
    Tues: walk 30 min
    Wed: 30 min run/walk
    Thurs: Walk 30 min
    Fri: off
    Sat: 2.75 mi run/walk
    Sun: off/walk

I think I could manage that one as well! And with that one, I could probably add it to whatever else I was going to do that day anyway.

Anywho, today is aerobics day and it’s pouring out! Probably not running today!

I need to get home and have some protein before class. And kiss my boys. I miss them today!

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