So you have never been a runner but fancy the idea of being one. Or perhaps you cannot remember the last time you actually went for a run.
A few days ago, I was reminded of something really special. In the early mornings, when I am at home in Melbourne, I run down along the Elwood Canal to the beach and then either run up to Port Melbourne or down to Brighton Beach. I have this fastidious habit that demands, if it is windy, I run into the wind first so I can run home with it.
More than a year ago, I saw a young woman out walking. She would be around 30 and very large and obese. I thought it was great that she was doing something positive for her health and hoped she would keep it up. It is nice to see people out exercising, especially those who have a physical challenge to overcome.
On Tuesday morning, I was running back and came up behind a woman in a somewhat familiar black sweat suit, walking along. I wondered if it was her. The body was much smaller that is for sure. As I ran past, I looked to the left and a significant part of this lady's body was no longer there. It was definitely her.
I turned and ran backward for a few seconds and said, "Wow you are amazing. You are doing so well. Such an awesome effort. Keep going!" Her face lit up like a Christmas tree and I turned and headed on my way. And as I ran, I felt happy and encouraged by her courageous effort and her commitment to change.
This took me back to 1982 standing in a sporting goods store in Geelong. There was a young lady who was also quite obese buying a pair of running shoes. I listened as I looked at shoes myself and heard the salesman ask if she was buying running shoes because they would be more comfortable to walk in.
"No." she answered, "I am buying them because I have decided to run a marathon. I am going to do the Melbourne Marathon in 18 months from now." My curiosity got the better of me and I asked her why she had decided to run a marathon.
She told me that she had tried so hard to lose weight for so long and diets just did not work for her. So, from now on she was going to stop worrying about what she weighed and just get fit. Her plan was to walk a lot first with short intervals of slow jogging and over time, to increase the jogging intervals and reduce the walking intervals.
I complimented her on her plan, then asked why she needed to run a marathon. She told me that without a goal, this program was not going to get anywhere. She said, "I weight 115 kilograms and surely if I get fit, it will come down at least a bit. For sure it will not go up."
So we swapped numbers and we kept in touch. She ran that marathon, weighing 67 kilograms and completed the course in just over four hours. What a champ.
I realized that day that anyone who wanted to take up jogging can. So I wanted to help you with a starting plan. First, go and get some good advice and buy a very good pair of shoes. Second, decide when your exercise sessions are going to be and put them in your calendar. You are ready to go. Third, if you have not exercised for a while and have not had a clearance from your Physician, it is a good idea to check in and get one.
Next, you need a plan and a goal. What would you like to aim for: a marathon, a 10km event or something else?
To start with, I suggest 30 minute sessions. When you get to your starting point, try something like this. Walk for 2 minutes and Jog slowly for one minute. Walk another 2 minutes and Jog one more. When you have completed this little routine five times, you will be 15 minutes out and it will be time to turn around and head back. Try doing the same on the way home.
When you get back, have a bit of a stretch and evaluate how it went. Was it too hard, too easy or just enough? Maybe you might like to stick with that plan for 4 to 6 workouts till you are ready to step it up. Maybe you might need to step it down a little. All that is your call.
But please, don't be hard on yourself. Where you are is where you are. You will improve. There is no shame in being really unfit. Perhaps there would be some shame in being that way and doing nothing about it.
As time rolls forward, you can gradually increase the length of your running intervals and reduce the length of your walking intervals. Or, you may wish to increase the intensity of the running intervals without making them longer. Before you know it, you will be out there for an hour and covering 10 km or more.
But, for all that to happen, you first must start. Happy running!