Miles Of Hope

The first step is the hardest... Well I definitely agree with that! Back when I was in college it was nothing to go out and run early in the morning or in between classes. However, now that I'm a graduate student and spend my life sitting in a lecture hall from 8am-5pm its an understatement to say that I've slacked off!! So here I am again starting from square 1!! Who's with me?? I've compiled a 5K running program that I think is doable and achievable with the time frame I need. Considering I spend so much time in class and approximately 3-4 hours studying after that, I need something that will easily fit into my schedule. Now I'm not complaining, the average job is 8-5 and all of you in that situation can relate to this.

So basically I've decided to combine a few programs that allows me to run/walk (especially in the beginning)  for about 30 minutes. Hopefully I will build up to an hour eventually, however that is just not plausible during the week at the present moment.

Week 1: Run 2 min; walk 3 min   repeat this 6 times
Week 2: Run 2:30 min; walk 2:30 repeat 6 times
Week 3: Run 3 min; walk 2 minutes  repeat 6 time
Week 4: run 4 min; walk 1 min repeat 6 times
Week 5: Run 5 min; walk 2 min; repeat 4 times
Week 6; Run 6 min; walk 2 min; repeat 4 times
Week 7: Run 7 min; walk 3 min; repeat 3 times
Week 8: Run 8 min; walk 2 min; repeat 3 times
Week 9: Run 9 min; walk 1 min; repeat 3 times

At this point you are walking 3 minutes out of 30 in only 9 weeks.... GO YOU!!! Feel free to tweak the program however you like. The main goal is to run at a pace that you gain benefits from the workout, however you could still carry out a conversation if you needed to.

SOMETHING TO PASS THE TIME:

I don't know about you but since I am usually busy all the time, it's hard for me to not be doing something while I run!!  I know , pathetic!! However, I have found a brilliant solution. Well, it's brilliant if you like to read books. I have found that you can download audio books onto your ipod/phone and listen to them while you run. It makes the time go by way faster and you are able to get some reading/listening done for a new book.


STILL NEED MORE MOTIVATION??

There is a new App available that actually donates to a charity for every mile you run. Now that will definitely give you a feel good effect. Charity Miles is available in the App Store currently and donate 10 cents for every mile you bike and 25 cents for every mile you run/walk. The only catch is that you have to post your miles logged to your facebook, which I use to feel funny about, however if it donates to a charity I guess I can suck it up.
You can pick from one of 11 charities to donote your miles:
1. Every Mother Counts
2. Autism Speaks
3. Feeding America
4. ASPCA - animal welfar
5. The Nature Conservatory
6. Pencils of Promise - supports educational opportunities of all
7. World Food Programme
8. Micheal J. Fox Foundation for Parkinson's Research
9. Habitat for Humanity
10. Achilles International - foundation for disabled children and amputees
11. The Global Fund - Aids, Tuberculosis, and Malaria

My first run/walk was for the Achilles International. Are we shocked?? My physical therapist bias is coming to the surface!! It was only a mile but every cent counts!!! This was hard for me to only do a mile, why you ask? Because I'm not sore yet!! Of course you fare tempted to go out and run your hardest and as long as you possibly can to feel like you did something. However, I strongly suggest taking it light the first day. You don't know how your body will react after taking a running hiatus. So start up slow and with the program above build up gradually. This will not only help your body to adapt as you progress but it will also help to decrease your risk of injury.

Happy running/walking!! Go make a difference :)