Want to Learn to Run for Weight Loss and Performance?

Running can be blissful or painful: you just need to find your middle ground. I used to be an avid runner and create all these running formulas. What it boils down to is: get off the couch, lace up my shoes, run (or walk until I could run) and then eat less!!


Sooner or later, I had to listen to some self-tough-love and make up my mind to lose the excuses and the weight.
I have come a long way; but I have a few more pounds to go.

The best part is….I STARTED!!!
Great News!!! You can too!
!

I know the weather is changing but you can learn to run in the chilly weather and still burn your calories. How do you stay motivated? Find a group of “Accountabilibuddies” and GO FOR IT!!


But, if you love your “me time”, be sure to map out your route, let someone know where you are going and don’t impeded your ability to hear your surrounding by blasting your earbuds.


Here is a quick check list for starting to run:

UPDATE ADDED: I’m inserting this information for those who asked:

1) “What about stretching before you walk/run”? Great question!! As a CMPT, I coach and train my clients to do a “dynamic” or “functional movements” before walking/running.

What the heck are “dynamic or functional movements? Stretching “cold” has been a controversial subject for trainers and runners. I do NOT recommend cold stretching; here’s why. Think of your ligaments, tendons, muscles, etc. as rubber bands that have been in the fridge. Take them out and pull and stretch several times when it’s cold: what will happen? SNAP!

“Dynamic and/or functional movements and stretching” use and warm-up the muscles you will be moving when walking/jogging/running.

Examples: You can do knee taps (to warm up your hip flexors), slow core twists (to warm up your lower back), heel raises (for your calves) and shoulder shrugs (to loosen your upper body). Also, as you start out walking slowly and warm-up, you can stop and “static stretch”. “Static stretching” is “holding a position” for a certain amount of time. “Dynamic stretching” is moving the muscles in a stretch.

2) Wherever possible, avoid concrete. Create a WALKING route (loop) that starts and ends at home. This will eventually become your RUNNING route.


3) When you can walk your route with EASE, it’s time to introduce a light jog.


4) Take note of your surroundings. Do you feel safe? How do your clothes feel? How do your shoes feel? Find these things out BEFORE you start your run and have to make an emergency U-turn home: cutting your run short. P.S. I know I shouldn’t have to add this but….GO TO THE BATHROOM FIRST!


5) Do not RUN before you can WALK. Record your time and distance when you are walking. When your time (pace) per mile gets faster, it’s time to jog at that pace (like a “power walk”).


6) Start a slow jog at a pace you can continue for the majority of or the complete route/loop. If you have to keep stopping to “catch your breathe”, your pace is too quick for your current conditioning. Slow it down until you can jog at a consistent pace the ENTIRE loop.

7) Be consistent. Set your weekly goal and make yourself accountable to keeping your promise to yourself (or your accountabilibuddies). Hint: In the beginning, I would put my shoes RIGHT AT THE DOOR so I would have to keep looking at them until the guilt burned my butt and I got moving.

After your jog, remember to take your time and post-run stretch and hydrate. (You can do the SAME movements you did at the beginning of the walk/jog).

Oh and….

Keep it simple. Have fun! Start out with mini-wins….one step at a time.

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