Ok its January 5 and 70 degrees out, YUCK! It’s Winter and I want WINTER weather! I’ve started a new workout plan, and contrary to your belief its not because it was a “New Year’s resolution”. Being a stay at home mom, that also works, I’ve finally figured out when I can start working out and having some ME time.
Today was the first day and my workout was:
Run 1 minute then Walk 90 seconds, repeat this 8 times. For a 20min workout.
Make sure you have a stopwatch when doing this workout.
I started out feeling great, then my legs started feeling tight and heavy. Half way into it my stomach hurts from the lovely acids our body produces, and my chest is burning. Pretty much thinking I’m going to hyperventilate and my husband is going to have to find me later because I can’t make it home. But I pushed through and finished.
Always make sure to stretch after a workout.
These are the stretches I do:
Sit on ground with legs spread out, v shape. Reach as far as you can to left foot, hold for 10-15 seconds. Reach to right foot and hold for 10-15seconds.
Or you can stick one leg out and keep other tucked in, like L shape, and reach for your toes that way and alternate to other foot.
Then with foot propped against step or curb, toe pointed in the air and lean forward. Hold for 10-15seconds. Then bend your knee and hold for 10-15seconds. Repeat both stretches with other leg.
Another stretch is standing on one leg, bring your opposite foot up behind you to rear, grab ankle with your hand and hold that stretch for 10-15seconds. Repeat with other leg.
I run with headphones, it is a MUST. You can’t hear any outside noises, you can’t hear yourself huffing and puffing as you try to breathe. It distracts you from what you are putting your body through and takes you to your “healthy place”. What person doesn’t love music?!
Attire- Wear comfortable, loose fit clothing. Some people like to spend extra on work out clothing, but its not necessary. You are going to burn the same amount of calories, maybe even a tad bit more of you have heavier clothing.
Continue this workout 3 days a week:
Run 1 minute then Walk 90 seconds, repeat this 8 times. For a 20min workout.
Make sure you have a stopwatch when doing this workout.
Day 2:
It was about 45degrees out, MUCH cooler than my first day of working out, so this was a different workout. It was very cold and windy so I wore more layers. When I first started out, again I was feeling great until I hit the wind.When running into the wind, keep your head down and take shorter strides. I wouldn't have been able to finish had it not been for my IPod. :)
Day 3:
I was really starting to feel great about working out, this time it wasn't as rough and a little enjoyable.
Second week:
Run 2 mins then Walk 1 min, repeat this 7 times for a 21min workout.Continue this workout 3 days a week.
Day 4: I started out feeling great, even though the running was increased by a minute.
The day after working out, my knees started hurting, and have been for a week, so I've taken a break from working out, and ice my knees throughout the day. I believe I got injured for one because I'm out of shape and for two I was running on the street and jumping up on curbs. It is very important to run on a flat surface preferably grass since it is easier on your legs.
Instead of going by weeks for this running plan, I called them stages, each person is going to be different and their body will become acclimated differently to running, so do this at your own pace.
Continued work out regiment:
Third Stage:
Run three minutes. Walk one minute. Repeat six times for a 24min workout. Continue this workout 3 days a week.
Fourth Stage:
Run five minutes. Walk two minutes. Repeat four times for a 28min workout. Continue this workout 3 days a week.
Fifth Stage:
Run eight minutes. Walk two minutes. Repeat three times for a 30min workout. Continue this workout 3 days a week.
Sixth Stage:
Run ten minutes. Walk one minute. Repeat three times for a 33min workout. Continue this workout 3 days a week.
Seventh Stage:
Run twelve minutes. Walk one minute. Run fifteen minutes. Walk two minutes. For a 30min workout. Continue this workout 3 days a week.
Eighth Stage:
Run fifteen minutes. Walk one min. Run fifteen min. Walk two minutes. For a 33min workout. Continue this workout 3 days a week.
Ninth Stage:
Run twenty-five minutes continuously. Continue this workout 3 days a week.
