5 Workouts For The First Time Runner

 first runner
 

I always hear people say how much they hate running. I never really understood their reasoning until I had a baby and didn’t run for 5 months. Coming back to it with an extra 15 pounds made running a mile seem like a marathon. Running itself hurt, my legs hurt, and I was sore the next day. That is when I thought, “man, running is awful!”

This post is for all of you people who want to start a better lifestyle but are having a hard time finding the motivation. Hopefully, one of these ideas will be something that you can apply to your life. Start out small by doing these once or twice a week then eventually build up. Be careful not to add too much, too quickly as it can lead to burn out or injury.

1) Walk/Jog 1 mile: While wearing a watch, use the ‘walk/jog’ method to complete one mile. Every two minutes walk and every two minutes jog at a comfortable pace. Try this twice a week for three weeks. After that, either increase to two miles or jog for three minutes Then walk for one.

2) Power Up Your Day: Make a conscious effort to increase the pace of your walking for 2 hours. Whether you are cleaning around the house, or walking through the office, try power walking for 2 hours to help boost your metabolism and increase your abilities. Note: this is not a constant power walk. At times you’ll stop and pick up toys, do paperwork etc.  Just remember, when you are moving, you are power walking.

3) Walk or Run to a Reward: Whenever I am getting back into running I try to plan my routes around rewards. A reward for me would be running to my parents house. They usually give me a gatorade, or powerbar when I get there, so I push through my pain to reach the reward. My mom loves Diet Coke. When she goes biking, she always comes back and drinks her diet coke. Find a reward that works for you and get to it!

4) Environmental Walk/Run: As I was running up a hill last year I noticed a man walking down the hill picking up garbage as he went.  It happened to be garbage day so he slipped each piece into the nearest garbage can. After seeing his example I ran this same route every thursday and cleaned up the one mile stretch of road for one month. I felt like I was making a difference and getting a great workout with all the up and down movements I was doing.

5) Light post Run: Find a street or neighborhood with light posts. Light posts are usually 200 meters to 400 meters apart. Using a walk/jog or jog/sprint method, alternate between each post. So you would walk to a light post then when you get to it, you would jog to the next one, then walk again. Do this for 30 minutes.

 
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