I've been using an app on my phone to help me run one mile. It is much more aggressive than this plan and I am having a hard time with it. So far I am doing 2 minutes 15 seconds of jogging and then 45 seconds of walking. I am wondering about backing off and trying this plan instead but I am not sure since I am three weeks into the other one.
I'm adding this to my 2013 Goals. Running has never been my thing really, but I won't give up trying.
12/19/2012 10:46:10 PM
At this time last year I believed that I could never run. I had tried interval running and was always winded and discouraged after just a few paces. Then a girlfriend showed me a few simple tricks, and I ran a mile then and there! It didn't take me four weeks--it was immediate! Here they are, if anyone's interested: 1) Run as absolutely slowly as you need to, barely over a walk if necessary. 2) Keep your upper body relaxed: don't clench fists, don't pump arms--let your elbows move just a little with the rythm of your body. Head erect, don't tense your neck. 3) Inhale two steps, exhale two steps.... In 6 weeks I ran my first 3.2 miles. I am now up to 7 miles and training for a Spartan sprint. I have lost over 15 pounds. I'm still in shock, I feel like a totally different person! Good luck!
I'd even suggest a slower approach to heavier non-runners. When I began I went 30 seconds and thought I'd die. (I was only at a setting of about 4.7 on the treadmill so I was not trying to sprint!) Well, I kept doing it and then would add small increments at a time.. like up to 45 seconds and than finally got to one minute, than 1.5 minutes. Now after working on this for a couple of months I can now go about 2 minutes OK. Its OK to be gradual and work your way up on the time. I've even done 5 minutes twice. Wear a heart monitor to know when you are overdoing it. Good luck everyone and keep upping the time just a little bit at a time - that seems to work for me and prevents injuries.
12/16/2011 9:20:45 PM
I think I am going to try this. My first fitness goal for 2012 is to be able to run 1 mile without stopping. This looks like a perfect plan to help make this happen.
I have never ran in my life except from someone. My mom always raised my sisters & I saying that "girls do not run". We never followed an exercise routine but hey I was only 118lbs when I married at the age of 20. Then I got pregnant & my husband became abusive so I leaned to food for support. Well now after 1 ex-husband, 1 new wonderful husband, 1 more pregnancy & 15 years & 265lbs later I have started the Couch 25k. Although I can only make it through the first 15 minutes of the program for week one ( been doing it for 3 weeks). I have lost 6.5lbs & found that I actually like to run!!!
SparkPeople, SparkCoach, SparkPages, SparkPoints, SparkTeams, SparkDiet, SparkAmerica, SparkRecipes, DailySpark, and other marks are trademarks of SparkPeople, Inc. All Rights Reserved.
SPARKPEOPLE is a registered trademark of SparkPeople, Inc. in the United States, European Union, Canada, and Australia. All rights reserved.