Run to Lose

Page: 1 2 (of 2)	Previous

Set Up for Success

Take “walk breaks”: At the outset, walk briskly for one or two minutes, then run for just five to 10 seconds. “This might seem too easy, but that’s okay,” Galloway says. “Your body is adapting but isn’t overwhelmed.”

After a week or two, increase the amount of running to 10–15 seconds. Although some runners eventually eliminate the walk breaks, you can continue them forever, Galloway says, and offers these additional tips:

• Schedule your workouts: Putting your runs on your calendar will help you stick to them. “The first three weeks are crucial for making running a positive habit,” Galloway says.
• Include music: Upbeat tunes are a must. Visit ITrain.com for some upbeat, ready-made music mixes.
• Find a running buddy: Running with a friend or joining a local running club helps keep motivation high. To find a club near you, search the Road Runners Club of America Web.

If you do run with others, be sure you’re comfortable with their pace. “You should be able to carry on a conversation with sentences of a few words or more, so that every now and then you catch your breath,” Backman says. “If you can talk normally, you’re probably not working hard enough. If you can’t string together a few sentences, you’re working too hard.”

For a high-tech alternative to the talk test, invest in a heart monitor to help you track and develop your aerobic fitness level. Choose your running surface: A packed dirt trail, gravel path, or running track is ideal. Grass is also good, but be careful of uneven surfaces. Avoid running on concrete if you can. “If you must run on concrete, vary your runs so you’re only running on it a third of the time,” says Diane Proud, running and triathlon pro at the Cooper Aerobics Center in Dallas.

If you’re using an indoor treadmill, vary the speed during your runs and set the incline level to one or two for the most effective workout. “Leaving the setting at zero means you’re getting a lot of assistance from the machine itself,” she says.

Also remember to warm up and cool down. While stretching before a run is a no-no because it can lead to injury, a pre-run warm-up is essential. It’s particularly important if you exercise first thing in the morning when muscles are tightest. “A proper warm-up allows your muscles, joints, and connective tissues to become a little bit more flexible,” Proud says.

Walk briskly for five to 10 minutes to raise your body temperature. This allows oxygenated blood to move through muscles and improve your range of motion to keep joints safe. “You’re ready to start running when you feel a slight perspiration,” she says.

After your run, cool down by walking for five minutes. Then do gentle stretches to loosen your calves, hamstrings, hips, and lower back.

Taking the Next Step
Once you’ve reached the 30-minute mark, don’t feel you have to stop there. But don’t increase your duration more than 10 percent each week or you risk an overuse injury.

Above all, remember to have fun, says Backman, a veteran of more than 100 marathons. “You may be running for your health, but you should also think of the exercise as playtime,” he says.