Get in shape without getting hurt.

Nice weather will make you hard pressed for excuses to get out of getting in shape. 

As we roll into summer and your commitment to run solidifies consider the following tips before your resolve writes a check your body can’t cash. 

You’ve got to crawl before you can run.  That’s a little severe, but it’s the right idea – be conservative with the level of intensity and duration of your workouts when you’re just getting started.  It is best to ease into a running program by walking first and slowly integrating progressively longer intervals of running into your workouts.  Soon your short running intervals will overtake the walking and you’ll be running without stop!

  

 

Example Workout Plan:

 

Week One: 

4 minutes walking

1 minute running

4 minutes walking

1 minute running

4 minutes walking

1 minute running

4 minutes walking

1 minute running

Total workout = 20 minutes (15 walking, 5 running)

 

Week Two: 

3 minutes walking

2 minute running

3 minutes walking

2 minute running

3 minutes walking

2 minute running

3 minutes walking

2 minute running

Total workout = 20 minutes (12 walking, 8 running)

 

Week Three: 

2 minutes walking

3 minute running

2 minutes walking

3 minute running

2 minutes walking

3 minute running

2 minutes walking

3 minute running

Total workout = 20 minutes (8 walking, 12 running)

 

Week Four: 

1 minutes walking

4 minute running

1 minutes walking

4 minute running

1 minutes walking

4 minute running

1 minutes walking

4 minute running

Total workout = 20 minutes (5 walking, 15 running)

 

Week Five: 

20 minutes running

Total workout = 20 minutes (20 running!)

You’re going to be the best judge as to the actual length and intensity of your workouts, but be conservative and reasonable. If you feel that you can easily run more than the plan above allows – do it, and listen to your body. 

 

 

 

If at anytime you feel that your body is unnaturally sore, or you’ve got nagging aches and pains that won’t go away – slow down and shorten your workouts.  If cutting back doesn’t help – see a doctor.

It can take some time for your body to acclimate to the impact forces of running, but if you stick to a conservative training plan while you’re getting in shape you’ll be less likely to get injured or burned out, and more likely to adopt a healthy, active lifestyle.

There you have it – get out and go run!