In a previous post I told you why running rocks, gave you some good reasons to get that badonkadonk busy running laps.
THE SECOND THING I WANT TO TELL YOU ABOUT RUNNING IS, it’s best to be a boy scout; be prepared.
Set a goal.
A goal-whether to walk the neighborhood or train for a 10K-will give you something to work toward. Long-term goals are great, but it’s a focus on the short-term that will get you where you want to be. In October I plan to run my first 5K and I want to finish in less than 30 minutes. To achieve this long-term goal I have been working on a series of short-term challenges; every four weeks I re-evaluate my progress and decide whether, in the next four weeks, I need to bump up my speed on the treadmill, add in an extra day of running, or incorporate inclines or sprinting into my routine. It’s these small victories that keep me going.
I’m currently working on increasing my speed, so my goal for these four weeks is to run two miles non-stop at a high speed, two to three times / week.
Examples of short-term goals to get *you* started include:
- Walking around your neighborhood x # of minutes, x days / week
- Walking on an incline at the gym x # of minutes (or miles), x days / week
- Jogging for x # of minutes (or miles), x days / week
The caveat to all this planning is: it’s ok to improvise!
If you find your routine, even in the short-term, is getting stale, go ahead and free-ball it. Let’s face it: working out sucks. If you’re going to sweat your ass off it’d better be less than lame, right?
My favorite way to mix things up is to add intervals. Intervals are short-term, high-intensity exercises (for example sprints) I sandwich into my regular runs. By increasing my intensity in short bursts I fend off boredom, and guess what? I also get a better workout-running intervals burns fat faster than running at a steady pace. My boyfriend, a personal trainer who lost 100 pounds through diet and exercise, likes to jog five minutes and sprint two.
A twist on the intervals described above, my friend the marathoner uses run/walk intervals as a way to mentally break up mileage and recuperate sore muscles during long-distance runs. On marathon days she runs nine minutes, walks one the entire 26 miles. For more info on walk breaks, check this out.
Other ways to improvise during your run include:
- Incorporating an incline, either periodically or for the workout duration
- Sprinting your last few minutes to the finish
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OK so I’ve hooked you up with some solid info, but if you still don’t know where to start with goal setting, check out these time-tested programs:
Couch-To-5K Running Program | Punk Rock Running Program
Got other suggestions? Leave them in comments.
And check back at the haus for our next (and final) installment where I mux it up. Yes we’re going to talk about the workout mp3 mixtape. Wanna know what I run to? I’ll give you a listen next week.
Pingbacks to “How To Run Your Ass Off (Literally!) Part II”
9 comments to “How To Run Your Ass Off (Literally!) Part II”
hey momma.. I think you’re on to something here. I don’t think next week should be your final say, however…. like, I know I’d loved to hear how you’re keeping to your training with trips to alaska and weddings in Vegas on the docket. you know.. how do you handle REAL LIFE?
but that’s just me, and I like to exercise vicariously through others.
but good tips on the running stuff.
I am so sad. I had a mole removed on my back last Thursday afternoon, and the first horrifying thing that happened was that they didn’t let me shower for 2 days after the surgery and the second thing was that they told me I can’t run until I get my stitches out next week on the 28th. There goes my almost 3 miles. I’m so bummed. Plus I have this Frankenstein like scar on my back. Doctors truly are evil
I am loving this series right now. Just last night my babycarrot sister and I were sitting with our respective husbands watching the Olympic marathon (see also: watching Romania kick some serious running ass in the marathon) and talking about her training for the Portland marathon in October and how we both come from good and hardy long distance stock.
What I would like to know: how do you keep the negative nellies in your own head out and away from you every day pre-run. That’s my struggle. GETTING to the pavement or the treadmill. Once I’m there, I’m mostly golden. But it’s a daily struggle to get there. For me. Right now.
I can so relate to Kerri Anne with the motivation part. So I got a trainer and even though I’m only meeting up with her once a week she keep sme completely accountable. And it’s been the best money ever to spend. She’s the only one in the world that knows what I’m doing in the gym (besides myself) so having her congratulate me after I’ve torn myself to shreds makes me feel like Wonder Woman with my invisible plane. WHHOOOSSSHH!
Oh, but I have to say although I love the couch to 5k I am now a Heart Rate Monitor Minister. If I could hand them out like candy I would. It has been the most amazing piece of exercise equipment I could ever own. I no longer push myself too hard and I work out more consistently and for longer periods. And my endurance is building every week. Instead of running/walking a set of intervals my HRM lets me know when I should slow it down or speed it up.
I recommend it like a good vibrator.
I think it’s great that you are doing this. I ran my first 5k this summer, and let me tell you, in the hot summer sun, even in WV, it was tough. I will tell you, that it was a great experience and I have since ran another. I have no doubt that you will beat your goal. Time flies out there when you are running. Key is to not start off too fast. You will not win the race, but you will achieve your goal, I have faith.
You will love it…. Congrats and Good luck.
Justin
CZE–Hmm i think you might be onto something here with a how-to-stay-active-on-vackay post. I definitely have made plans to that end, (staying active not posting per se) but not too many of course because adequate rest is totally key in maintaining a workout routine.
Erin–I am sad for you! Two days without shower and i am teh yuck. But if we removed something pre-cancerous, well it’s all good then. Don’t worry about missing your workouts–you can always work your way back!
Kerri Anne–I am loving that you are loving my series! The Olympic spirit is infectious and I will admit to pretending i’m Constantina Tomescu when i’m out for a run. In answer to your question about the PSYCHOLOGICAL component (which really is huge in any endurance exercise), for myself–every time i go for a run–i later record the distance and time on a fitness calendar. There’s no particular reason for it, except I get a great deal of satisfaction from seeing all those numbers and notes on there. And as far as external motivation, my boyfriend really gets the credit here. On days I plan to run, I’m sure to tell him those plans early in the day knowing that in the evening, when we talk again, he will undoubtedly ask how my run went. Knowing he’s going to ask, gives me a great motivation to actually get my butt on the treadmill. I like it when he tells me he’s proud of me, which he always does after every run.
Amber–I second you on the sex toy. I haven’t used a heart rate monitor but must admit i’m really intrigued having read your comment. And as far as the trainer, I have not hired one, but since my BF *is* a trainer, I can attest to the power of being-accountable-to-a-fitness-professional. It works!
Justin–Thanks for the tips and luck! And congrats to you, you 5k running fool!
Good luck on the 5K! I’ve run several of them, but haven’t broken 30 minutes. Honestly, if I am running under a 10:30 pace, that is fast for me. Go you!
I personally find the Couch-to-5K program too aggressive for me. I take a long time to build up strength and stamina, so my progress is slower. I am a BIG fan of the run/walk breaks- I started them after a good friend trained for a marathon using the Galloway method via some big charity (not Team in Training, but something similar). They are a great way to train and to build up. You can go much faster than you think you can even with the walking breaks. I found, when training, that I could either up the running time or decrease the walking time, but when I tried to do both, I had a really hard time. I just don’t have this natural level of athleticism that some people have, so it’s all an uphill struggle. Also, I suspect that I don’t have endorphins from exercising either. I have thought this for a long time, and then there was a study that came out that confirmed that some people don’t! I will never love real cardio exercise (I do love yoga, though). I won’t lie to you- every time I go for a run, it is a mental struggle. I find it’s easier to make myself go in the afternoons or evenings, which is very very challenging in the summer w/ the heat and humidity, but I can make myself go in the mornings when necessary.
Another tip for newbies is not to run every day. Run every other day at most. You will still make progress, but won’t get hurt. I personally have knee issues, so I can’t run every day.
I’m running the Tufts Women’s 10K in Boston come October- that’s the longest I’ve ever run. (well, will have ever run- currently I’m at 4.18 miles doing intervals)
I like to mix it up with some Doritos and Cheetos in my hypothetical running. That’s the sort of improvisation you’re talking about, right?