If my e-mail in-box is any indication, Barb Filutze's beginning runner program this summer is going to be very successful! I've been receiving 3 and 4 requests for more information about the program every day since I wrote about it in the last issue of Her Times magazine.
Today, I want to share with you an e-mail I received & my response -- in the hopes it might answer questions other newbies may have (p.s. veteran runners LOVE to nuture new runners...if you're interested in running, feel free to chat up any runner you know -- I promise you most of them will talk your ear off).
Hi Heather --
I was wondering if you still have a printable "training schedule" for the HerTimes Race in October? I really wanted to participate last year, but it didn't work out that way. My aim was to exercise more for 2007, and it hasn't been happening. I need a concrete goal, and this seemed like just the ticket. Plus, Barb Filutze is a friend of my father's, and I remember her sharing that she started running when she quit smoking. I don't smoke, but I do lack discipline. I really want to do something good for myself, and what workout is cheaper than running? Can you help? -- Lisa, via e-mail
Hi Lisa. Yes...I can help...as can Barb! Both of us are former "fat chicks" (and...yes, she'd be just fine with me calling her that! :-). I was a size 22 when I started walking 10 years ago.
The reason I tell you this is because people look at women like Barb & I -- who are petite and fit -- and they often think that we've always been this way & that it comes naturally to us...well it doesn't (and it didn't). We work for it every single day of our lives.
And, the funny thing is, we love it.
The most important thing is to make exercise a habit. It takes a good month, but once it becomes a habit, that's it. You're set....you'll be hooked and you won't consider skipping workout because that's just not what you do.
And, it makes you feel soooooooo good. People always tell me how "tired" they are and that they couldn't imagine dragging themselves out of bed at 5 a.m. to run. I tell them, "If you did, you wouldn't be so tired." (honestly..it gives you incredible energy).
You CAN do this -- it just takes commitment on your part. Don't let others interfere with your time that you are going to use to do something good for yourself (and, yes...I know if you have kids that this requires some "help" from the husband or sitters or whatever...but you can find a way).
There is NO workout cheaper than running -- all you really need is a good pair of running shoes (these are essential to avoid injury) and a 1/2 hour or hour. And, with running -- you get the absolute most bang for your buck -- you burn the most calories for every minute you exercise. Even better, you rev up your metabolism which then burns more calories all day long!
For some more motivation -- check out these entries in the archive on my runnning blog:
August 24, 2006 -- Keeping up motivation
August 29, 2006 -- If Condoleezza can do it ...
July 28, 2006 -- Secret to weight loss revealed
As for the training program....what I used was actually from the Runners World Web site. Here's a link to their beginner 5K program. My suggestion to you is to print this out and then write each day's workout on your calendar -- in INK!
If you need some time to build up to running...start with a few weeks of walking for an hour four or five times a week.
P.S. Readers -- if you'd like a PDF of the training plan that I used for last year's Her Times race, e-mail me at heather.cass@timesnews.com & I'll be happy to send it to you.