Hello Dear One!
Have you ever wished to run because you think of it as the hallmark of fitness? Or see it as an incredible way to shed pounds quickly??
Well, if so here is an approach to make this exercise more a part of your life WHILE not getting hurt.
Where most people go wrong when wishing to have running be a part of their life is they simply START RUNNING!
And depending on their level of fitness, frequency of this newfound habit, AND how FAR they’re running one can either end up with a happy outcome that allows for steady progress – or DISASTER.
LIKE ME!
Ages ago I worked with a trainer who had me start running between our weight training sessions.
Because I was strong and conditioned I jumped straight into running 6 miles (at an hour’s pace) 3 times a week.
I could happily do this stamina wise but the deep smaller muscles in my abdomen that attached to the head of my femur (thigh bone) THAT I NEVER USED with such rigor GOT INJURED.
Like I am having a hard time walking, let alone running, injured.
So as easy as that was to have happen, it would actually be as easy for that NOT to happen – so I’d like to help anyone who might be drifting towards (or DROWNING in) those waters.
HOW TO START RUNNING:
1. WALKING
If we crawl before we walk, we certainly need to walk before we run.
Getting out on the road, or on a treadmill, with regularity and for a decent duration (I’ll always push for an hour) is SUCH a great place to start.
Get your conditioning up, get the muscles that help with the motion of faster walking and longer strides get some action so they’ll start to be able to do more.
2. INTERVALS
Intervals are the smartest way to think about adding challenge or raising your ability in ANY department.
Intervals are simply a deliberate and short period of more challenge followed by a deliberate and longer period of rest or far less challenge.
Intervals rock. They can suit you to a tee (and SHOULD) and can involve speed, resistance, volume +.
Use intervals with running to enable your cardiovascular conditioning to improve quickly and also to EASE the muscles required for an increasing longer, higher stride to be able to do that SAFELY.
When beginning I would encourage one to think about using intervals that are slightly challenging while still being COMFORTABLE.
Depending on where you’re beginning, you might wish to do intervals of FASTER WALKING, a HIGHER INCLINE, or a LIGHT JOG.
Intervals do not have to correlate to an all out sprint in order to be used or to be effective.
A super simple ratio for intervals is to work half as long as you rest.
Or even 3xs as long, or 4+!
Depending on where you’re beginning, and if this is MORE about conditioning vs weight loss (though weight loss can still happen), making sure you’re offering challenge while not over stressing your body is SMART.
So maybe you aim to have your session be for an hour.
Start incorporating a session of intervals WITHIN that.
Start with 5 minutes, 10 minutes, 20…
Warm up. Get into your typical walking pace for a bit. Then decide on the duration and work your 30 seconds on, 1 – 1:30 min off, and repeat.
Start small. DON’T KILL YOURSELF. And finish the rest of your session with your typical comfortable pace.
Use that structure a couple times a week varying it slowly over time to increase the challenge and possible duration of doing intervals, and then of the intervals themselves.
If your goal is to run 3 miles (or whatever it might be) having your working intervals extend gradually and gently will get you there.
Check out the science behind and the details on Procosa
3. RUNNING WITH REGULARITY
So once it starts to feel comfortable to actually STRAIGHT UP RUN please make sure you also only do THAT periodically.
Make running be a part of your world a couple times a week, NOT every day. Especially in the beginning (more on that in a moment).
We’re still getting conditioned at this point! So PLEASE start slow and listen to your body.
The goal is to KEEP FEELING GOOD.
No pain no gain thinking is RIDICULOUS.
Where people often get taken out of the game is by IGNORING the slight insistent sensations that rise to the surface indicating something is UP.
If some part of you starts to feel a little irritated or uncomfortable STOP, and SLOW your pace and then the challenge (frequency/duration) of your running in general.
Do that at least for a time to hopefully let the issue or injury heal.
4. RUNNING AT IT’S BEST
A lot of runners will probably take issue with this, but moderate intensity steady state cardio (running for longer than 30 min) is ultimately NOT great for the body.
Any type of cardio that fits this bill is not.
We’re really meant to amble along for long durations (walking) or SPRINT/WORK HARD for short durations, rest – and do it again.
SO. We CAN still go for an hour long jog – but I would encourage you to do it PERIODICALLY.
Once a week would be my recommendation. Two times tops.
The reason why you might want to keep this in the minority is that the STRESS of this activity raises CORTISOL.
Cortisol breaks down muscle (and COLLAGEN!), it raises our blood sugar, it helps raise insulin (which lowers Human Growth Hormone = super useful for weight loss, HEALTH, and robust Testosterone levels), it can break muscle down, and it often makes us HUNGRIER!
Let’s NOT do this on the regular please.
Plus running can be super wearing on our hips and knees if we’re doing it ALL THE TIME.
So do it SOME of the time, and follow the above formula to slide into it comfortably and without fear of harm.
***and maybe lastly, please stretch and/or use a FOAM ROLLER AFTER you train. That will help your body recover faster and feel less sore following.
Here’s a quick video of the sequence that I use and take others through. Staying (or at the very least starting) on the front of the body will (surprisingly) give you the most bang for your buck comfort wise.
And if you’re wishing to turn to running for weight loss know that DIET is a far more effective place to focus your efforts, and getting your body into a FAT BURNING state will make things even EASIER.
If you’d like to know more about what that might entail please check out Fat Burning PRO (self study) or Fat Burning Mastery (one on one coaching) to get your body set up to burn fat making weight loss easier and weight gain harder – while exercising or NOT.
To getting you clearer on how the body works and how to make it work for you.
xox, M