Get Fit Challenge - 30-day walk/run program

Taking the first step is always difficult, especially when it comes to a new routine involving exercise.  Since moving from Austria, Europe to Canada I haven't been able to find the time, energy and most importantly the motivation to begin a running program.  For this reason I am thrilled that all of you are joining me in our endeavors to become:  more physically fit, healthier, more energetic, more toned and buffer!  The benefits of power-walking and/or running are endless.  I hope we can share our experiences with each other, either here on the blog page or via Facebook.
I will post the weekly walk/run schedule 7 days at a time.  The following is Week 1 and you will see that the progression is gradual.  I think the program is easy to follow and great for beginners or even more advanced runners, who want to take their running to the next level.  Should you have any questions along the way, please contact me: lmueller@askcosmetics.com, FB page Lisa Mueller, or Lisa's Nailcare Blog page.  Let's try to help each other and provide motivation for others, who might need it.

Get Fit Challenge – 30-day walk/run program

Day 1:

Get organized!   Find a suitable route, one without a lot of curves and changes in direction.  Plan what time of day you will be going out, consistency and perseverance depend on this.  Make sure you have properly fitting running shoes, if not buy some.  Do not cheap out because quality is of the utmost importance here.  Lay out the best, most comfy clothing for walking.  Then all you have to do is take an easy 30 minute walk to check your route.

Day 2:

Please remember to warm up and cool down after each session!  We don’t want any injuries.  A great warm up exercise is lunges while holding each step for about 15 seconds.  A good cool down stretch is in a standing position try to grab your toes, but don’t force it. Only go as far as possible.  Remember, you can always google “stretching exercises for runners/walkers”.   There are plenty out there and you can also watch YouTube videos of how they are done.

Beginner Program:  40 minutes

5 min. warm up / 10 min. walking / 5 x 1 min. slow jogging, 2 min. walking, 1 min. slow jogging / 5 min. cool down.

Advanced Program: 50 minutes

5 min. warm up / 10 min. power-walking (means walking at a tempo and almost out of breath) / 5 x 2 min. easy jogging, 2 min. power-walking, 2 min. easy jogging / 5 min. cool down.

Day 3:

No running today, but we should try to strengthen the muscles used while jogging.  So, either goggle or contact me for some suggestions on exercises for your hips, abs, back and legs.  I have some easy ones that can be done at home if you aren’t a gym rat.

30 min. of Strength Training

Day 4:

You will go your normal run/walk route, but just a bit longer this time.

Bear in mind that taking large steps while jogging/running requires a lot of energy and can make you out of breath in a hurry.  Start running slowly and prevent your pulse from increasing too rapidly.

My personal tip for breathing properly – imagine that there is a book lying on your stomach (while horizontal of course!) and with each inhaling/exhaling breath you want to see the book rise and fall again.  Practice this breathing method while walking first, then try it when running.  It really helped me to breathe properly and without stitches.

Beginner Program:  52 minutes

5 min. warm up / 10 min. power-walking / 4 x 3 min. easy jogging, 2 min. power-walking, 3 min. easy jogging / 5 min. cool down

Advanced Program: 50 minutes

5 min. warm up / 10 min. power-walking / 10 min. running / 5 min. normal walking / 10 min. running / 5 min. power-walking / 5 min. cool down

Day 5:

No running, just stretching!  Try to do 30 minutes of stretching exercises.  While running or power-walking your muscles fibres contract and cannot release themselves.  That is why stretching is so important on our days-off.  Take an easy walk if you feel like it, but remember to do some sort of stretching.

If you need ideas or help just let me know!  I’ve got your back.

Day 6:

Today you should pay close attention to your running technique.

Head – look ahead 5 – 10 meters, don’t look at your feet.

Shoulders – stay relaxed, do not pull them up to your ears (no tension!)

Arms – keep elbows at a 90 degree angle, they move easily and relaxed beside your body, stronger backwards than forwards and NOT at breast height!

Hands – make a relaxed fist with thumbs on top, but avoid clenching as this causes tension.

Upper body – slightly leaning forwards, shoulders back so as not to allow the chest to sink inwards.  The quieter you hold the chest, the better it is.

Legs – keep knees slightly bent to prevent injury to muscles and joints.

Feet – some say you should run heel to toe over the entire foot.  My suggestion is not to land on your heel, as this causes stress to your calf muscles. 

Beginner Program:  57 minutes

5 min. warm up / 10 min. power-walking / 4 x 3 min. easy running, 2 min. power-walking, 3 min. easy running / 10 min. cool down

Advanced Program: 50 minutes

5 min. warm up / 10 min. power-walking / 10 min. running / 5 min. power-walking / 10 min. running / 5 min. power-walking / 5 min. cool down

Day 7:

Enjoy the day!  No work-outs, no stretching, no strength training.  You deserve a break – good job.

It is very important to allow your muscles to have a day off.  Only in this way can you actually build up muscle and tone your body.