Also, ChisJo, I love your idea of a marathon. Nothing motivates me more than a trip
I would love to brag about going to do a half-marathon or something... but I have never been a runner! How do I start??? Being so heavy, I feel like I look weird jogging... and have no treadmill.
Any suggestions?
I would suggest starting softly....go for a walk and aim to walk 30 minutes minimum everyday. Then, when you are comfortable with this, aim to walk a little more, OR try to jog - routine is start your jog with a walk for 5 minutes, jog for 1 minute, walk for 5 minutes, jog for 1 minute - repeat this 3 more times. Then finish off with a 5 minute cool down walk. Do this a minimum of 4 days a week (goal is 4-6). Always take ONE day off a week - when I started off, I didn't, and it got to me, so be careful. If you have a dog, it's a great way to start, but if you don't, I would suggest joining a local Running Room - they have running clubs for ALL types of runners and they also have a free run clinic twice a week (days varies per city). If you don't have one, and you are like me, and winter is coming and the thought of running outside when it's -40 degrees literally makes you sick to your stomach, then go to the gym. When I started running, it was winter, and seriously, there were days when I didn't leave my house for anything....but I started going to the gym every day and it felt SO good to be outside, and it helped me to stay warm!
Anyways, after a week or two of the 5:1 run intervals, try one of two things. Increase your run to 5 minutes walking and a 2 minute run, OR 4 minutes walking with a 1 minute run. Of course, you would start with your 5 minute warm up and 5 minute cool down - these are essential for your muscles as your muscles build up lactic acid once they start a work out and when you abruptly stop your workout, those muscles will get sore from the acid build up. That is why you stretch and do a cool down after a workout as it helps the body to dispurse and excrete that lactic acid better.
Anyways, goal for running after a month is 3 minutes walk and 1 minute run, with warm up and cool down, for no less than 30 minutes (including the warm up and cool down).
You will be able to gauge from there when you are ready for a 2 minute walk and a 1 minute run, to a one minute walk to a two minute run, to a 5 minute run and a one minute walk, to a 10 minute run and a 1 minute walk.
Make sure you are taking at least 1 week between every increase in intensity. The biggest mistake most people make when learning to run is trying to go too fast to quickly, or too far too quickly. Take your time and let your muscles adjust to the work out. Remember to stay super hydrated - drink at least 8 cups of water a day (that's a full cup of water, about 2 litres). Once you start, you will realize just how dehydrated you really are!
And secondly, if you plan on training for anything, I strongly suggest learning to do light weights....doing weights while running helps to prevent injuries better than any thing else. And, doing more core and balance exercises is one of the best things you can do (yoga, for instance, is an amazing form of exercise that helps to stregthen).
There are a couple of books that I recommend, if you are interested in reading any of them.
1) "running start to finish" by John Statton - I believe you can only buy this at the running room.
2) "5 factor fitness" by Harley Pasternak. Great book for simple and quick daily exercises.
3) "The GI diet" by Rick Gallop - this book is great if you were like me and you just don't really understand how to eat, balancing food, and recognizing good from bad food. It's good to get a good base understanding - I lived it for 8 months and lost tons of weight - I have since learned how to balance food and live more healthily.
I am proud of everyone....I hope everyone is continuing on their path to success. Cheers - Jo