Train to Train- Fall Start Up
18th September 2012 | Megan
The brisk Fall weather is the perfect time to begin a running program; conducive to quality exercise without overheating or too much sun exposure. The fall air is typically drier and lighter than summer which is helpful to new runners as the absence of extreme temperatures allows focus on the running and less on the climate. An added bonus of Fall running is being able to appreciate the changing of the seasons and also, the fabulous (or not) Fall decorations that adorn the yards of neighbors. As the season changes, runs can be focused on the blinking lights, haystacks, scarecrows and inflatables that seem to appear this time of year. It is always great to have eye-candy and your runs can be mapped to take advantage of what the season offers.
If you have never run before and are looking to start, Fall-ing into the habit now help guide you through the “thick” months with a healthy resource to draw upon. It has been said that “21 days makes a habit”…3 weeks of consistency is what it takes. By the end of 21 days; if you train smart, the benefits will start to reveal themselves and you will be motivated to continue through the holidays. How do you begin? You must set the tone, set out the clothes and provide all the tools and incentives; you must TRAIN TO TRAIN!
Train to Train Quick Bits:
Walk to Run- Begin a 3 day a week program with a walk/run workout. If you are really new to running, begin with running 2 minutes and walking 3. Keep in mind that your breathing should be comfortable and conversational. 5 Minute sets (3+2) are great because they are easy to keep track of on a watch. Strive for 30 minutes (6 intervals), then as your endurance builds the time can be increased and the intervals can be changed, i.e. run 4 minutes, walk 1 minute.
Build a Community- Adhering to a new exercise program is easier if you encourage friends to start with you. It can take a village to get things done. If you know someone is waiting, you are less likely to bail. Find a local running group or create your own.
Find a Plan- No longer must you buy a book or purchase a plan online. If you are just starting to run, websites like www.runlikeamother.com have programs for every level of runner. Finding a plan and putting it into your calendar will help your training.
Bait the Hook- Nothing helps training more than finding a goal race and registering. It may just be the worm you need! Deciding on a race, can be the lure that works and will put healthy pressure on your new habit.
Pimp Your Ride- A little bling never hurt a cause. Invest in fun fall workout clothes and make sure it has a reflective factor. If you are training outside, invest in a light weight running specific jacket that can be tied around your waist as you warm-up in your run.
Around the Water Cooler- Schedule in some hang out time, the rest days are crucial to adherence and running recovery. Too much, too fast= too hurt. If you plan times to rest and relax it will be easy to RETURN to the workout days.
Get in the habit now as the glutinous months final months of the year are heading our way. Parties, cookie-making, drinking, and holiday stress can add to too much input, not enough output. Coupling the comfort food with comfort clothes; big sweaters and leggings, is a sure recipe for hiding bulk without even realizing it.
If you are just beginning an exercise program, please consult a physician. An exercise stress test may be used to help plan an exercise program that is suitable for you.