IF YOU HAVE NOT READ MY INTRO, GO HERE
When choosing to start a new exercise regime, or anything for that matter, it can be incredibly daunting. For example, this blog took me forever to really write. What if I don't write anything interesting—or mess something up? When I started running, I was plagued by all these fears: What if people laugh? What if I look silly? I'm really slow, what if they make fun of me? What if I do something wrong?
In the end, though, you just have to start. It is as simple as that, really. No doubt, you will mess up. It's a natural thing as a human being; all part of the learning process. So bear with me when it comes to this blog too and if you feel that I'm not addressing something enough, leave it in the comments.
Getting started will really be broken up into posts as I'll have to mention clothes, shoes, etc. I figure in the initial post, I'll give you my own personal advice/pointers.
Pick your choice of exercise and find a nice program for it.
I started running using the Couch-to-5k program, which starts out simple enough.
I started running using the Couch-to-5k program, which starts out simple enough.
Test it out. If you don't like it, do something else.
I feel that too many people force themselves into a workout regime because they feel that they have to. So many people run “because they have to”. No, you really don't “have to”. Think of how many forms of exercise there are (swimming, biking, soccer, dancing, belly dancing, walking, etc.). There are literally thousands of things you could choose from, so why do you choose the one you hate? Pick something you love to do!!!
I feel that too many people force themselves into a workout regime because they feel that they have to. So many people run “because they have to”. No, you really don't “have to”. Think of how many forms of exercise there are (swimming, biking, soccer, dancing, belly dancing, walking, etc.). There are literally thousands of things you could choose from, so why do you choose the one you hate? Pick something you love to do!!!
Similarily, don't workout with the goal of weight loss.
I feel this is unnecessary to say on my blog, given it's reason for being, but I'll say it nonetheless (and probably make a separate post about this). If you workout to lose weight, it just seems like a chore. Move because you enjoy it, because it makes you feel good!
I feel this is unnecessary to say on my blog, given it's reason for being, but I'll say it nonetheless (and probably make a separate post about this). If you workout to lose weight, it just seems like a chore. Move because you enjoy it, because it makes you feel good!
Don't always follow the program. LISTEN TO YOUR BODY.
Couch to 5k is supposed to take just over 2 months. It took me 4 months. It has been criticised for advancing too quickly (technically, you're only supposed to increase by 10% each week). For some people, like my friend Julia, it worked perfectly. For me, it didn't. I was fine up until Week 6, workout 2. I couldn't do the second rep of 10 minutes. I made 7 and felt like vomiting, so I stopped. From there, I recognized the program wouldn't work for me, so I gradually worked up, adding a minute per workout, towards the 10 run-3 walk-10 run. Once there, I worked on decreasing the walking time and one night when I felt really great running, I did the full 20 minutes ahead of my own (personal) schedule. From that point, I increased 2 minutes per week. I think once I was at 26 minutes, I easily skipped to 30 minutes, but this is not typical for all. I just felt great and knew my body could handle it, and went ahead.
Had I felt worn out more often, I would take 6 months if that's what it meant to stay injury free. You are not lazy if you take longer to train for something. Most people who create these programs even warn that others will need to take it slower, and that is legitimate.
Think of it like this: you can take 6 months to build up, or force your body into giving more than it can give at the moment, injure yourself, and stop having to run for about as long.
The lesson is: listen to your body and adjust any program to suit your needs.
Couch to 5k is supposed to take just over 2 months. It took me 4 months. It has been criticised for advancing too quickly (technically, you're only supposed to increase by 10% each week). For some people, like my friend Julia, it worked perfectly. For me, it didn't. I was fine up until Week 6, workout 2. I couldn't do the second rep of 10 minutes. I made 7 and felt like vomiting, so I stopped. From there, I recognized the program wouldn't work for me, so I gradually worked up, adding a minute per workout, towards the 10 run-3 walk-10 run. Once there, I worked on decreasing the walking time and one night when I felt really great running, I did the full 20 minutes ahead of my own (personal) schedule. From that point, I increased 2 minutes per week. I think once I was at 26 minutes, I easily skipped to 30 minutes, but this is not typical for all. I just felt great and knew my body could handle it, and went ahead.
Had I felt worn out more often, I would take 6 months if that's what it meant to stay injury free. You are not lazy if you take longer to train for something. Most people who create these programs even warn that others will need to take it slower, and that is legitimate.
Think of it like this: you can take 6 months to build up, or force your body into giving more than it can give at the moment, injure yourself, and stop having to run for about as long.
The lesson is: listen to your body and adjust any program to suit your needs.
Realise that there will be "bad days"
I could write a whole post on this, but for now, just realise that there will be days where your workout seems extremely hard, even if it's the same one you've been doing all week. You'll be mid-run and just think "ugh so tired. I just want to sit down. Gosh, this is harder/more painful than usual". I can't tell you exactly what to do because you are the judge of your current pain and pain threshold, but when I'm in this situation I usually just stick it out. Sometimes, I shorten my mileage a bit, or take a short break. Whatever I choose, I don't let it get me down and chop it all up to a bad day. It happens to everyone!
Stop worrying about how you look/your pace. They're not laughing---really.
For the most part, I find that people are generally supportive of your effort—no one cares what you look like running. In fact the more gross and silly you look, the more applause you get. It's proof that you're pushing yourself (within reason, of course—listen to that smart body of yours!).
I run with runners who are faster than me. They still congratulate me on my effort. I pass runner in my regular runs and there is usually some sort of a “hey” and smile. I've also been clapped on before by a fellow running girl, who went “go! Go! Go! You can do it!” as I sped up the Williamsburg bridge, eyes all dead-looking and I'm sure an expression of “there is no hope in my life right now” (not only was it my first bridge work, it was also raining and slippery, AND incredibly windy). I've also been high-fived by some fellow Brooklyn runners.
The point is: people are rarely laughing. And the people who do laugh or say something (I usually get a mean look on the subway on my way to a group meet/run)? They're total bitter, insecure jerks. Don't worry about them—they are a waste of time. Surround yourself with positive people.
For the most part, I find that people are generally supportive of your effort—no one cares what you look like running. In fact the more gross and silly you look, the more applause you get. It's proof that you're pushing yourself (within reason, of course—listen to that smart body of yours!).
I run with runners who are faster than me. They still congratulate me on my effort. I pass runner in my regular runs and there is usually some sort of a “hey” and smile. I've also been clapped on before by a fellow running girl, who went “go! Go! Go! You can do it!” as I sped up the Williamsburg bridge, eyes all dead-looking and I'm sure an expression of “there is no hope in my life right now” (not only was it my first bridge work, it was also raining and slippery, AND incredibly windy). I've also been high-fived by some fellow Brooklyn runners.
The point is: people are rarely laughing. And the people who do laugh or say something (I usually get a mean look on the subway on my way to a group meet/run)? They're total bitter, insecure jerks. Don't worry about them—they are a waste of time. Surround yourself with positive people.
Be willing to rest.
I run every other day. In between my running days, I choose to do something relatively low impact like walk, bike, or do yoga. If I'm near a nice pool back home, I'll swim too. These are rest days for me. I still keep my body moving because it helps me de-stress and sleep better, but I don't push myself nearly as much as in my running days. These days are meant to be relaxing and easy and you need them in your regimen to give your body a break from that hard workout.
I run every other day. In between my running days, I choose to do something relatively low impact like walk, bike, or do yoga. If I'm near a nice pool back home, I'll swim too. These are rest days for me. I still keep my body moving because it helps me de-stress and sleep better, but I don't push myself nearly as much as in my running days. These days are meant to be relaxing and easy and you need them in your regimen to give your body a break from that hard workout.
Be safe.
If you exercise outside, be aware of your surroundings. If it's late, let a friend know where you're going and how long you'll be. ALWAYS wear some form of identification on you in the unfortunate event that there is an accident (knock on wood). Look out for cars (run against traffic, or avoid it entirely if you can). Wear bright clothes/reflective gear. Double knot your shoes.
If you exercise outside, be aware of your surroundings. If it's late, let a friend know where you're going and how long you'll be. ALWAYS wear some form of identification on you in the unfortunate event that there is an accident (knock on wood). Look out for cars (run against traffic, or avoid it entirely if you can). Wear bright clothes/reflective gear. Double knot your shoes.
I feel that that's all for now (for a simple starting post). I'm sure I'll add more as time goes on. Probably make separate posts about it too.
Did I miss something? Liked the post? Comment!! :)
P.S. I'm going to try to intersperse these posts with photos later on!
