Beginning a Walk/Running Program

Especially when warm weather approaches, there’s no excuses left to not exercise.  The current recommendations are for at least 30 minutes a day of moderate intensity exercise and 60-90 minutes per day for weight loss.

If you aren’t a regular runner or feel it’s too hard on the joints, consider building up to it gradually by beginning a consistent routine of walking 30 minutes a day.  Once that feels easy, increase your pace to walking briskly.  When that feels easy, build on that by inserting a few “jogs” or “shuffles” of ~100 yards in your 30 minute brisk walks.  Check out Jeff Galloway’s 5 tips to getting started.  Jeff Galloway is the expert on injury free running with his walk/run method.  This method can improve running times, reduce fatigue & pain and it distributes the workload among more muscles for better performance.  Galloway says his program has worked wonders for youngsters battling childhood obesity, but that it is also tailor-made for people over 50 who know they need to become more active but just can’t find the motivation on their own to do it.  Here’s an audio with Galloway inspiring us how this program works.  I’m off to Nashville this weekend for a half-marathon.  Cheer me on from afar!

Experiencing Aches & Pains? – If you have sharp, shooting pains when you run or walk, consult a doctor and determine the appropriate treatment.  If your knees feel sore after walking and running, add strength training to your exercise routine to strengthen the muscles around the knees, hips, ankles and include balance training.  Make sure you build your distance slowly.  Doing too much too soon will commonly leave your knees feeling sore.  If you are more than 5-10 pounds over your natural body weight, commit to losing weight by eating clean and increasing your exercise to 60-90 minutes per day to lower the stress on the joints that additional weight causes.

Out of Shape or Repulsed by Running? – “It feels too hard. It hurts.”  Beginning something new has it’s challenges, especially when we compare our ability now to when we were younger and could easily run or exercise with vigor.  Give yourself permission to start like a beginner.  Just begin walking.  Even if it’s 5 minutes every day, you can build on this until you are at 30 minutes.  3 months will soon be here, so why not start now and feel proud when July rolls around that you are walking consistently and getting in shape.  Read Jeff Galloway’s Five Stages of a Runner to motivate you to begin.

Benefits of running

• It’s free!
• It burns the most calories per minute of any cardiovascular exercise with the exception of cross country skiing
• It’s one of the top activities to burn fat
• It prevents muscle and bone loss
• It strengthens the heart and lowers blood pressure
• It reduces the risk of stroke and breast cancer
• It reduces stress
• It improves your attitude
• It builds confidence
• It improves your self-image
• It creates feelings of empowerment and freedom

I have a challenge for you…..

Sign up for a Race! There’s nothing like a goal to get you motivated.  Whether you walk or run, it doesn’t matter.  Click here to see the local races in your area by entering your zip code, the date range and the activity type (running). The commitment of signing up for a race will help you plan what structure you’ll need each week to prepare for the race.  If you accept this challenge, write me and tell me! I’d love to hear what race and when.  I know you can do it.

If you’d like some assistance getting your exercise and eating habits back on track, try a complimentary 30-minute coaching session and see first hand how setting goals and having a plan with accountability will help you be successful. (847) 971-3643 or email: andrea@hgcoaching.com