Beginning a running program as an overweight person can be
tricky. In fact not all people should run-even if they like to do so.
Running is a cardiovascular exercise per excellence and require lots of
effort and energy. In addition, its high impact nature can lead to a
myriad of injuries and health problems.
As a result, most overweight people shy away from the sport of running, some even regard it as a form of torture and waste of time. This couldn't be farther from the truth. If you're really overweight, then running is your best ally.
In fact running sheds more weight than other training exercises. Not only that, it can also boost your fitness level (so you can climb the stairs without losing your breath), reduce stress levels and the likelihood of cardiovascular problems, increase your sexual prowess. And so on.
As a result, I'm going to share with you the 2 only things you need to do to go from a couch potato to being a true runner while keeping your sanity and having fun.
1st Step: Prepare Your Mind
Most beginners get fixated on the physical part of the training that they totally overlook the importance of mental training. See, mind over matter. If your mind isn't in the right place, you won't make it far down. Therefore the proper mindset is crucial. Getting your inner game right from the get go can help you keep your demons (excuses) at bay and make the training much more easier.
Beliefs determine mindset. Hence, holding onto a limiting belief, such as " I'm genetically not fit to run" and the like, is going to be a major roadblock down the road. Hence, blasting through these limiting beliefs and building empowering ones is the way to go.
One way you can get yourself rid of those limiting beliefs is to just to take a look up success stories on the net for people just like you. They had limiting beliefs but they learned to blast through them with drive, consistency and doing what the right things.
In the end, you're not your genes, with delicate and consistent work, you can override them. However, I'm not saying that you can become a marathon runner overnight. Let's be realistic.
Building empowering beliefs is the other side of the coin. Here are 3 ways to help you do that:
- Visualize success all the way. Picture yourself ALREADY becoming a runner and losing the extra pounds for good.
- Peer up with like-minded people who are on the same path while cutting off negative people from your life.
- Keep learning and reading running books, magazines, articles, and success stories.
2nd Step: Start Walking, Get Running
No amount of mental preparation can make out of you a true runner. The skill is learned in the field. Therefore, you need to get going and start the real exercise. Nevertheless, there is no need to rush here. In fact starting a running from the get go can be a big mistake. Beginner should take off slowly and start by walking first. Doing so will make sure that you don't put yourself at the risk of running injuries, health problems and a premature disappointment.
The Walk-Run-Walk program is the perfect recipe for beginners. This simple program will not only help you get your gears ready for running, it'll also help you burn fat, get in the habit of exercising regularly, and boost your confidence levels through the roof.
As a result, start slowly and find out that you can still make colossal progress in just a matter of weeks. The Walk-Run-Walk program can help you get there.
Here how your first 4 weeks of training should look like:
- 1st week:Go only for walking 3 to 5 times a week. remember you're still building the foundation.
- 2nd week: Start with a 5 minutes walk for warm-up. Add a 30-45 running intervals with the walking sets. Repeat the pattern 4 to 5 times. Always end your workout with a cool down.
- 3rd week: Warm-up for 5 minutes. Run for 1 full minute. Walk for one full minute. Rinse and repeat
- 4th week: warm-up for 5 minutes. Run for 80-90 seconds. Walk for one full minutes or less.
See, as you get fitter, your stamina improves and can run for longer with less need for walking. And when you're comfortably able to run for 30 minutes straight, then you've made it.
Putting into action what you've just learned will determine your result. Your success rate depends mostly on the speed of implementation. So take action now and remember to stay within your skill level.
As a result, most overweight people shy away from the sport of running, some even regard it as a form of torture and waste of time. This couldn't be farther from the truth. If you're really overweight, then running is your best ally.
In fact running sheds more weight than other training exercises. Not only that, it can also boost your fitness level (so you can climb the stairs without losing your breath), reduce stress levels and the likelihood of cardiovascular problems, increase your sexual prowess. And so on.
As a result, I'm going to share with you the 2 only things you need to do to go from a couch potato to being a true runner while keeping your sanity and having fun.
1st Step: Prepare Your Mind
Most beginners get fixated on the physical part of the training that they totally overlook the importance of mental training. See, mind over matter. If your mind isn't in the right place, you won't make it far down. Therefore the proper mindset is crucial. Getting your inner game right from the get go can help you keep your demons (excuses) at bay and make the training much more easier.
Beliefs determine mindset. Hence, holding onto a limiting belief, such as " I'm genetically not fit to run" and the like, is going to be a major roadblock down the road. Hence, blasting through these limiting beliefs and building empowering ones is the way to go.
One way you can get yourself rid of those limiting beliefs is to just to take a look up success stories on the net for people just like you. They had limiting beliefs but they learned to blast through them with drive, consistency and doing what the right things.
In the end, you're not your genes, with delicate and consistent work, you can override them. However, I'm not saying that you can become a marathon runner overnight. Let's be realistic.
Building empowering beliefs is the other side of the coin. Here are 3 ways to help you do that:
- Visualize success all the way. Picture yourself ALREADY becoming a runner and losing the extra pounds for good.
- Peer up with like-minded people who are on the same path while cutting off negative people from your life.
- Keep learning and reading running books, magazines, articles, and success stories.
2nd Step: Start Walking, Get Running
No amount of mental preparation can make out of you a true runner. The skill is learned in the field. Therefore, you need to get going and start the real exercise. Nevertheless, there is no need to rush here. In fact starting a running from the get go can be a big mistake. Beginner should take off slowly and start by walking first. Doing so will make sure that you don't put yourself at the risk of running injuries, health problems and a premature disappointment.
The Walk-Run-Walk program is the perfect recipe for beginners. This simple program will not only help you get your gears ready for running, it'll also help you burn fat, get in the habit of exercising regularly, and boost your confidence levels through the roof.
As a result, start slowly and find out that you can still make colossal progress in just a matter of weeks. The Walk-Run-Walk program can help you get there.
Here how your first 4 weeks of training should look like:
- 1st week:Go only for walking 3 to 5 times a week. remember you're still building the foundation.
- 2nd week: Start with a 5 minutes walk for warm-up. Add a 30-45 running intervals with the walking sets. Repeat the pattern 4 to 5 times. Always end your workout with a cool down.
- 3rd week: Warm-up for 5 minutes. Run for 1 full minute. Walk for one full minute. Rinse and repeat
- 4th week: warm-up for 5 minutes. Run for 80-90 seconds. Walk for one full minutes or less.
See, as you get fitter, your stamina improves and can run for longer with less need for walking. And when you're comfortably able to run for 30 minutes straight, then you've made it.
Putting into action what you've just learned will determine your result. Your success rate depends mostly on the speed of implementation. So take action now and remember to stay within your skill level.
David DACK is a runner and an established author on weight loss,
motivation and fitness. If you want more free tips from David DACK, then
go to http://runnersblueprint.com/weightlossrunning.html and for a limited time you can grab this special "Weight Loss By Running" (Value $18) report For FREE.
Or you could go and visit his awesome blog at: http://www.runnersblueprint.com/blog/
Article Source:
http://EzineArticles.com/?expert=David_DackOr you could go and visit his awesome blog at: http://www.runnersblueprint.com/blog/
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