Did you start thinking about your 2015 resolutions? Did you write them down? Are you thinking of giving up the resolution about increasing your exercise? Don’t do it yet! I know it’s easier said than done, but you can write it down again, the Resolution that reads: I will start exercising!
I will start exercising, can refer to your desire to start walking again, to start running, to go back to the gym, to try a new sport. It doesn’t matter what it will be, what matters is that you can look at your calendar and plan your days of exercise. Since I competed in high school and college as a runner, I tend to think that I can just start a run and go from 0 miles to 6 miles in one day, but it is harder to do so now that I’m getting older. I still try though, normally, I end up paying the price with an injury and able to only go for bike rides. Bike rides are fun too, but in the winter months, running and walking it’s much easier!
If you look at a calendar right now, you have 11 days to start exercising. You will be getting a jump start to your 2015 resolution. If you haven’t exercised in the past three weeks or more, I recommend you start walking and running/jogging in between. It will ease your leg muscles and joints into the exercise routine; it will help you prevent injuries.
Here is a two week period of runs
|Week 1||Tempo||Rest||Speed||Stretch||Easy||Long run||Easy|
|Week 2||Rest||Tempo||Rest||Speed||Stretch||Easy||Long run|
A tempo run is a workout that stresses your body to the point of reaching your lactate threshold. This is the point where your body is not able to keep up with the accumulation of lactic acid in the muscle tissue. A tempo run teaches your body to use oxygen going to the muscles more efficiently. Your muscles learn how to use the byproduct of lactic acid more efficiently. In time that threshold will increase but you need to stress the body with tempo running, strength training and even plyometrics at least once a week for each.
Rest is just a time for you to go for a walk or just take the day off from exercise. There is nothing wrong with rest. Of course, I didn’t say sit on the couch all day. Just be mindful of your day and maybe just go for a 20 minute walk insatead.
Speed workout means doing intervals. Two ways of doing interval is to walk and jog, jog and run or run and sprint. The ideas is to do one activity for 1 minute hard, 2 minutes easy. This is the most simplistic way to get you focused on the goal of “Start Exercising”
A long run is anything longer than what you did the other days of the week.