Shed Tip: Run! (And Walk)

A lot of fitness newbies think they “can’t” run. I used to be one of these people! But even if the only running you do is running after the ice cream truck, you can incorporate running into your routine.

Why bother? Well it’s great exercise. It torches calories and helps your entire body get slim. Also, it’s great functional exercise. It feels good to know if a creepy man is chasing you, you wouldn’t have to stop to put your hands on your knees and gasp, “Okay, okay…attack me.” And I love that being able to run is efficient  — you can do it pretty much anywhere, so you don’t have to worry about getting to a gym.

You don’t have to run of course, but the more conditioned your body is for different exercises, the easier it is to keep your workout varied and exciting.

Still, it’s not easy. It’s intimidating! You may think you are too heavy  (not true) or too slow (no way). You may have horrible memories of trying to run in P.E. in high school and feeling terrible about yourself. I think many people worry they are just too out of shape, but it’s time to get over it!

A lot of my friends who ask me about exercise bring up running, and there are two pieces of advice I give them!

First: add as much running as you can to the beginning (or end, if that’s your preference) of every cardio workout. That’s how I started. After doing my elliptical workout, I’d get on the treadmill and run for as long as my body would let me. In the beginning, that was five minutes. I slowly built up to ten. Even now, if I’m feeling out of shape, I’ll start a workout with a quick five or ten minute run. It doesn’t require a ton of thought or stress. Just run for as long as you can; slowly but surely, you’ll be able to run for much longer.

The other way to do it is to turn an entire cardio workout  into a running workouts by starting a running/walking routine. This is how I became a “runner.” It’s so simple: walk for two minutes at a moderate pace, run for three minutes. Repeat six times for a total of 30 minutes. (I usually make a playlist that alternates slower songs and faster songs, and change the song every time I change my pace.) After a few weeks of doing this routine, change it so you’re running for five minutes, walking for one minute.

You will be able to build up to running for ten, 20, and 30 minutes without stopping using this approach. Plus, interval training like this is great for your heart and for fat loss, if that is your goal.

It also is good for your running time! The New York Times ran an article this morning about how utilizing a run/walk plan can improve speed and minimize injury.

Do not feel bad about taking walk breaks! Every runner is a new runner at some point, and even a few minutes here and there is a step toward better fitness.