Fitness Tips from Fitness 2J2: Learning to run
- Joel Pedersen | October 16, 2015
Here is October and it will take us to Ile a La Crosse for a week of Functional Fitness Programing with the community, preparing future fitness leaders. Providing self-defense and safety awareness sessions at the UofS. Also continuing the learn to run/jog 5km program at St.Mary’s School and community, preparing us for the SWITCH 5km Zombie run! Which leads into an e-mail I recently received from Jenn:
“Ok so I’ve been out of shape for the past few years and I’m trying to start running. The problem is every time I try, I get through about one or two weeks and stop. I have a hard time following a training plan with all the intervals. Is it just me? Help!” Jennifer.
Thank you for the question, No worries Jennifer. You aren’t alone in this challenge. This doesn’t have to be so complicated or hard, the key is to make it fun and keep it simple. When you do, fitness, jogging and running it becomes a habit for life, a positive lifestyle.
So team here in a snapshot is how I learned and how I’ve coached newbies. It doesn’t involve speed calculations, crazy intervals or big definitions. It is based solely on your body and how it responds to jogging and running. It’s a plan that is customized to you, because it progresses when your body is ready to do so. Are you ready? 3-2-1-go. So let’s say we use three months as our goal, and mark on our calendar the one on the wall so you can see it (not your phone). Schedule a running workout three times per week, every other day (i.e. Monday, Wednesday, Saturday). Commit to thirty to sixty minutes for your workout.
Start every running workout with five to ten minutes of warm up, some dynamic stretching to prepare your body. Alternate jog/running until you hear your breath, and walking until you catch your breath for a total of 15-20 minutes. No formulas or intervals—run by your body and breath. You may start out with 20 to 30 seconds of running and 1 to 2 minutes of walking until you catch your breath. That may be where your body is at fitness-wise right now. Did you ever hear your Moshum or Kokum tell you “Go slow to go fast!”? Keep it at an easy pace and one step above your fastest walking pace. In a few weeks down the road, 20 seconds will grow to 25 or 60, the time it takes to catch your breath will drop. You will feel the difference as you go, team that’s when it starts to get fun.
Keep the total time of the running portion of the workout to 20 minutes until you build up to running 20 minutes total. You’ll recover faster, enjoy workouts a lot more, and progress to running more efficiently. It may take you several months to run 20 minutes straight no worries. Stay with a plan that is based on your body, avoid pushing for a certain time or pace. The weeks will go by, you’ll notice being able to run longer and cover more distance. When that day comes where you can run for 20mins straight give yourself a high five. 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. Cool down from your noes to your toes, five to ten minutes cooling down and gradually bringing your body back to its resting state. Tune into your body along the way. It’s the best coach you’ll ever have.
Fitness 2J2 is a socially responsible community based health and wellness company. Contributing to the success and vitality of our communities, promoting healthy and positive lifestyles for Aboriginal people of all ages and abilities. STRONG HEALTHY PROUD.
Find more from Joel in our Health section.