Ahh, I remember one of my favorite political science professors at the University of Georgia, Loch Johnson, coming into class on a beautiful fall day. He looked out the window and in his elegant voice, said “What a perfect day …. I wish I was running outside.”
Just remembering that day in Athens, Georgia makes me smile and want to get outside for a run on this 95-degree summer day. Why does running rock in burning calories? Why does it make us happier?
Why do some of us runners daydream about running?
- When you run you create a need for energy and use pent-up energy.
- You are all in. Running uses the whole body.
- Running is weight-bearing, so your body sheds weight as a threat.
- Running focuses your thoughts and clears your mind.
- Running produces endorphins so you become happier.
- Running builds bone and sculpts muscles.
Want more benefits of running?: https://www.webmd.com/fitness-exercise/health-benefits-running
Need to lose some weight? Carrying extra weight in the belly? Under a lot of stress?
This mid point of 2024 is a great time to pick up running.
First, if you have not seen a doctor yet this year and are injured or have something holding you back from exercise-Start there. Schedule a physical with your primary care doctor. See your dermatologist too (for a skin check).
Second, running will feel better if you have good form and relax. Running is not bad for you, it’s how you run that matters. Same thing with almost any sport. Good form matters.
With running and walking … the key is to be mindful, and have good posture and alignment to prevent injury. https://virtualathlete.com/yoda-says-want-to-run-better-luke-and-leia-check-your-form/
A great way to begin running, or get back to it after a hiatus, is to go out walking in your neighborhood or at a track. Then after a week or so, add some fun speed play. Walk and race-walk (or run) from landmark to landmark.
Hints: Tunes, podcasts, and friends help the time fly by. If I am solo and delaying getting out the door, I use my Spotify app to see what music DJX has teed up for me.
If you have a step tracker or smartwatch, set goals for increasing your daily steps. 2,000, 3000, 5000-10,000+. Research shows this motivates people and burns more calories as a result.
After a few weeks, you’ll want to change it up to burn more calories.
You can go longer, adding an extra mile to your walk-runs.
You can run more days per week.
You can run shorter/faster routes.
You can run intervals – a great way to get fit and boost Vo2max.
Running more miles a week may be the easiest way to torch calories and build your aerobic base. But if you are short on time, or traveling a lot, adding one or two interval sessions a week to your longer run can help save time and shred fat.
Intervals can be used for beginner and advanced athletes.
Here are three versions of high-intensity intervals I love. You can use these same protocols walking, running, biking, swimming, rowing, etc.
1: The 30/60
Warm up 5-10 mins. Speed up (go hard) for 30 seconds. Recover at a lower speed for 60 seconds. Repeat this set for 10-15 times, then cool down. You can do this outdoors or on a treadmill. Once you get fitter, try 30 seconds hard/30 seconds to recover.
2. The Norwegian 4×4
Warm up for 5-10 minutes. Speed up (go hard) for 4 minutes. Recover at a much slower speed for 3 minutes. Repeat this set 3 times for a total of 4 sets. Then use an easy pace to cool down for 5-10 minutes. I found this easiest to do on a treadmill.
Hint: The Norwegian method recommends you start with 1 minute of work to 3 minutes recover x 4 sets, then 2×4…and build up to 4×4. See Dr. Rhonda Patrick talk about how untrained 50-year-old men boosted their heart health w/the Norwegian 4×4:https://youtu.be/IxYdkMmtjBs?si=sg_q1GeEXEl2e9dz
3. The 5×5
Warm up for 3-5 minutes. Do 2 minutes walking, 2 minutes running, 1 minute sprinting. Repeat 5x. Cool down for 3-5 mins.
Ready to begin running again?
Message me if you need advice on your running form.
Never give up!
