This year I am starting a new Friday series on the blog called Fitness Fridays. Here I hope to post fitness tips, goals, healthy recipes etc. to help encourage you and I to keep healthy. Years ago when I would feel down I would always have the thought “I just feel like running” but I never would. 5 years ago we moved to East Tennessee and I remember driving through town and seeing so many runners. It was a new phenomenon for me to see so many people running, and it was inspiring. We are blessed in our city to have an amazing Greenway to enjoying running, walking and biking on. We bought a house within walking distance of the greenway, so we would be sure to take full advantage of it.
The first summer we were here, there was a group of ladies from church who started a running club. Twice a week during the summer we would run together for 30 minutes. We used a beginners running plan which helped me get into the world of running. The first week was a run two minutes walk 4 minutes rotation for 30 minutes. I remember that running for those 2 minutes was agony and I couldn’t wait to walk! Slowly, but surely I worked my way up to where I could run for 30 minutes. I ran my first 5k that summer and was so proud of myself that I had accomplished that. I “played” around with running for the next 3 years running here and there. I didn’t get “serious” about it until a year and half ago when my husband and I decided to really loose weight and get in better shape. I found out that I could burn the calories I needed to the fastest by running. Serious running for me, is “playing around” running for a lot of people. I try and run between 10-13 miles a week, usually at 5k distances at a time. For me this keeps me in shape and at the weight I want to be. When I run, I also find that my mood is better. I am not a fast runner, but I have improved immensely. The first 5k I ran I had a 35:50 time. My most recent 5k was in November and I had a 28:50 time and won my age group! I was thrilled at how much I had improved. This year I would like to do some longer distances. My first goal is to do a 10k and eventually work myself up to a 1/2 marathon (but oh that still seems like a really, really long way to run).
I encourage you to do whatever it takes to get your body moving. It will make you feel better physically and mentally. At first it is hard to start exercising, but after being consistent you will realize how much better your body feels.
I have listed below a running for beginners program from Beginrunning.com. It is a great way to get you started running.
- Week 1: Run 2 minutes, walk 4 minutes. Repeat 5 times
- Week 2: Run 3 minutes, walk 3 minutes. Repeat 5 times
- Week 3: Run 5 minutes, walk 2.5 minutes. Repeat 4 times
- Week 4: Run 7 minutes, walk 3 minutes. Repeat 3 times
- Week 5: Run 8 minutes, walk 2 minutes. Repeat 3 times
- Week 6: Run 9 minutes, walk 2 minutes. Repeat 2 times then run 8 minutes 1 time
- Week 7: Run 9 minutes, walk 1 minutes. Repeat 3 times
- Week 8: Run 13 minutes, walk 2 minutes. Repeat 2 times
- Week 9: Run 14 minutes, walk 1 minutes. Repeat 2 times
- Week 10: Run 30 minutes. Repeat once and celebrate!