(Disclaimer: I am not a Doctor, Nurse, Trainer, Medical Professional of any kind. This is my exercise program, under the direction of a Physician. You should check with your physician before starting any exercise program.)
What is my motivation??? Running!
How
I found my motivation...
I know a lot of you are saying, I don't run! I did!
Just so you know, I have really long legs. I could have been a fantastic runner, but I was the "long jump, high jump, hurdle type". I
DID NOT run! In fact, people would often ask me if I ran for exercise.. I would tell them "no, no, no... I
don't run!"
I always admired people that did run, but it was always really hard for me and I always told myself I couldn't and/or wouldn't do it.
About 2 years ago my sister asked me if I wanted to run a marathon . I thought about it, and decided that would be a great goal to accomplish. Yes, I would really like to do that. So I started training. I had just had my last baby and needed something to get me moving. So, I started running. I ran most of the year, until I had to have an emergency surgery. It took me 3 months to get back on track (missing the marathon), but once January 2010 came, I hit the gym hard. My girlfriend and I made goals and got our "butts" to the gym.
We had signed up for a relay race. Red Rock Relay. We had 8 months to train for a 12 person team, running 180 miles in 2 days. We found some training schedules on-line and were following them.
The problem was, I really didn't like running too much. I felt like my heart was going to explode and it was REALLY tough! I was running any where from 3- 7 miles with my heart rate between 176 to 190.
I ended up having knee pain in mid-May and went on vacation early June. So, I took a (much needed) couple weeks off. Before I left, I met with a personal trainer. See, I was running and doing "The Body For Life" program. I had results, but I seemed to be "stuck". I needed some help!
When I got back, I started working with a trainer, who told me I was strong, but my cardio was lacking (which I could feel). So I met with a Metabolic specialist. He did a MAP test. I'm not exactly sure what MAP stands for, but they put a mask on your face, you run on the treadmill or bike and they monitor your breathing and heart rate. One of the BEST things I've EVER done.
It completely changed how I was working out. See, I thought you had to work out really, really hard to lose weight and burn fat. Boy, was I wrong. My problem was, I was pushing myself too hard. My heart rate was too high and I was burning nothing but sugar. No fat! and my heart rate was WAY too high... No wonder I felt like my heart was going to explode, because it probably was about to.
I found my target heart rate zone, worked out and trained in those zones and ended up losing 10lbs and 8% body fat. My oxygen levels went from 42% to 90%, in 3 months. Pretty amazing!
While I was working out, I was eating right, but not like I am today. I can't pinpoint just one thing, but it really was a combination of all the things put together.
Last year I did my first 5K, 10K, 15K, 5K-Midnight Run and Relay Race (and a few in between). My goal this year is to run Red Rock Relay-Moab, my first 1/2 Marathon and my first Marathon!
You can run outside, you can run inside, with a friend, alone or with a group... However you would like to do it! You have so many options.
If you want to get started, here's an easy way... This seems slow, but it really goes quick if you just jump into it:
Begin with a walking program... Fast, but comfortable pace for 20 minutes, every other day. (I would do this until you feel comfortable)
Progress to running intervals... 4:1 minutes (walk:run) for 20 minutes, every other day.
(So you walk for 4 minutes, run for 1 minutes. Repeat 3 more times for a total of 20 minutes)
If you are doing okay, increase intervals by 30 seconds (or 1 min.), every other day, until you are running for 20 min. straight.
Continue to increase running time by 30 seconds (or 1 min.) every other day until you are able to run a desired distance/time comfortably. **This is a great way to start slow and get comfortable with running. You don't have to go really fast, but it's a great way to get going.
Register for a race. There is no motivation like a deadline. Then, keep signing up for races (I'm already registered for one). Here are 2 websites that I check frequently for up-coming events! I also subscribe to
Runner's World Magazine.
http://www.utahrunning.com/http://www.active.com/find a friend to go with you. Some people like to run with music, some with-out. My girlfriend and I put one ear phone in a ear and chat while we run, listen to music, chat or sometime not talk at all!
Start little, start slow and remember, you don't have to go fast to loose weight. In fact, generally when you are going slower you are in a better fat burning heart rate zone!
If you have questions on the MAP test or any questions for me... email me, I can give you some more information.
Dig deep and good luck!
References:
**TOSH PT Return to Running Sheet
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