Before starting the program, decide on which days and times you will schedule this very important appointment with yourself. Ideally, you want 4 days a week. Whatever you choose to do, the best results are seen in those who are committed, consistent, and frequent.
As a bit of a "pre-program" go out on those scheduled days/times and walk for 10 minutes. This gets your mind and body in the routine of doing something during those times. Just hop on the treadmill or head outside and pick a direction to go for 5 minutes then turn around. This is also a good time to scout out where you plan on doing your walk/runs.
Week 1 will be all about walking. If you're already a walker and feel good about it, then you can skip to week 2.
Pick your four days and go walking for 30 minutes on each day. If you can't walk for 30 minutes then you're going to build up to it. Repeat week 1 until you can walk for 30 minutes on all four days.
Remember if you need to repeat the last week then do so. Also, this isn't about speed. Find a good tempo and stick with it. It may be slow, but that isn't the point. The point is you're lifting your feet up and off the ground, moving those legs, swinging those arms a little, breathing, and running. You got this.
So track your progress. Get a journal, write things down. Use an app of some kind. Write a blog. Here are some ideas of what to document:
- date & time
- weather
- how you felt before & after
- what you ate
- what your planned workout was
- what your actual workout ended up being
- what gear used, condition {new, old...}, if you liked it/felt it helped, if it got you excited
- add in a before picture
- your mood
- what music really got you going
- if you worked out with a buddy
Share your method of progress tracking on the facebook page!
There are many fitness apps out there, the main ones I frequently use are MapMyRun or MapMyFitness & Nike+. I know others who love to use RunKeeper or MyFitnessPal. Play around with them and use the one that gets you excited. Also, if you're like me and like to switch it up for fun, then log into these sites online and sync them. Some do that. For example, I synced MapMyRun with Nike+ so that regardless of which I use, I'll see the data on MapMyRun.
Remember to give yourself at least one real rest day. If you just want to keep going, yoga is great as an active rest day activity.
If you will be tracking your progress online {blog, GiveIt100, MapMyFitness, etc...} then leave a link in the comments and I'll follow you! If you'll be using pen & paper, then snap a picture and share it on facebook!
This is quite a large post, pin it & share it to keep it for reference!